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Description

Five week strength training for swim performance. Week 1: 3x12 Week 2: 12, 10, 8 Week 3: 10, 8, 6 Week 4: 5 to 8 Week 5: 5 to 8


Exercises

Set 1: 1 round
Plank
Plank
1 minute
Right Side Plank
Right Side Plank
30 seconds
Left Side Plank
Left Side Plank
30 seconds
Ball Ab Rolls
Ball Ab Rolls
1 minute
Ball Torso Rotations
Ball Torso Rotations
1 minute
Ball Crunches
Ball Crunches
1 minute
Physioball Jacknife With Twist
1 minute
Physioball Wheelbarrow
Physioball Wheelbarrow
1 minute
Crab Walk
1 minute

Set 2: 3 rounds
Single Leg Right Arm Lawnmower with Resistance Band
Single Leg Right Arm Lawnmower with Resistance Band
1 minute
Single Leg Left Arm Lawnmower with Resistance Band
Single Leg Left Arm Lawnmower with Resistance Band
1 minute
Burpees
Burpees
1 minute
Band Rotational Front Pull High Position From Knee Right Arm
1 minute
Band Rotational Front Pull High Position From Knee Left Arm
1 minute
Band Rotational Rear Pull High Position From Knee Right Arm
1 minute
Band Rotational Rear Pull High Position From Knee Left Arm
1 minute
Right Dumbbell Woodchops
Right Dumbbell Woodchops
1 minute
Left Dumbbell Woodchops
Left Dumbbell Woodchops
1 minute

Set 3: 3 rounds
Stability Ball Incline Press With Sandbag
Stability Ball Incline Press With Sandbag
1 minute
Chin Ups
Chin Ups
1 minute
Push Ups on Stability Ball
Push Ups on Stability Ball
1 minute
Band Pull-over on a Ball
Band Pull-over on a Ball
1 minute

Set 4: 3 rounds
Squats to Shoulder Press with Band
Squats to Shoulder Press with Band
1 minute
Tricep Kickbacks With Band
Tricep Kickbacks With Band
1 minute
Sandbag Lunge Left Leg
Sandbag Lunge Left Leg
1 minute
Sandbag Lunge Right Leg
1 minute
Rear Lateral Raises With Band
Rear Lateral Raises With Band
1 minute
Physioball T, Y, A
1 minute

Set 5: 1 round
Rotator Cuff Internal Rotation
1 minute
Rotator Cuff External Rotation
1 minute


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