top of page

Dry land - Session 12



WARM - UP: • STREAMLINE STRETCH WITH ROLL DOWN TO ALL 4’S

• CAT AND CAMEL • WARRIOR STRETCH • PLANK & ALT TAP SHOULDER 45 sec • 3 x (5 STERNUM DROPS @ PUSH UP POSITION + 3 PUSH UP)

• SHOULDER CIRCLES

MAIN SET: 8- 15 REPS EACH MOVE OR TIME • SCAPULA ACTIVATION SEQUENCE (PULL IN / TURN TO U/ LIFT TO Y WITH PULSING)

• ROWS • 4.30 MIN AS: 30 sec easy, 30 med, 30 sec fast/ 1 min easy, 1 min med, 1 min fast (FLY)

• 4.30 MIN AS: 30 sec easy, 30 med, 30 sec fast/ 1 min easy, 1 min med, 1 min fast (ALT) • 90 DEGREE INTERNAL/ EXTERNAL ROTATION BOTH SIDES

• 3 MIN FLY (1 MIN SLOW, MED, FAST) • STREAMLINE PUSH WITH TRICEPS EXTENSION • 2 MIN SLOW ALTERNATING + 3 x 1MIN FAST (+5 sec) • CORE CHALLENGE: ALL 45 sec, 10 sec recovery (PLANK WITH REACH TO SIDE, BOTTLE SWITCH, SIDE PLANK BOTH SIDES with rotation)

• EASY STRETCH TO COOL DOWN

9 views0 comments

Recent Posts

See All

Summer 23/24 holiday program

I know quite a few have races coming up from January onwards and would like to keep up some training over the holidays. I have prepared a holiday program to help keep your pool sets over the holiday f

Summer Squad Planning

Hey Team, we’re starting to do some planning as we head into the summer season. I’d love to get your input to help me plan Open Water sessions and extra morning squad sessions to make sure everyone ca

コメント


bottom of page