Tuesday, August 18th 2020

Sorry for the late post… :(
- Coach Max

WARMUP
Team dryland warm-up, about 10 each

• Calf stretch
• Knee hug
• Quad stretch
• Single leg RDL
• Frankensteins
• Open the gates
• Close the gates
• Lunge and reach
• Heel/toe stretch
• Arm circles
• Dynamic squat stretch
• Horizontal arm circles

3 sets (still warm-up, rest as needed)
5 squats
5 jump squats
5 lunges
5 jumping lunges

CONDITIONING
“Super Legs”
4 Rounds for Time:
20 air squats
20 alt. lunges
20 alt. jumping lunges
10 jump squats

This is high volume for your legs: 270 total reps! If you have not been doing workouts like this on your non-swim days, scale to 3 rounds. See links below for movement demos.

ACCESSORY
5 sets of push-ups

Same number of reps across all five sets (ex. 5×5, 5×10, 5×15, etc.) and at least 5×5. Your form MUST be correct (elbows around 45 degrees, all the way up & all the way down to the ground. Do incline push-ups if you cannot do regular ones.) Try military/tricep push-ups if you have not done them recently.

COOLDOWN
Stretch for 10 minutes, especially calves, hamstrings, quads, glutes/hips

HELPFUL LINKS
Air Squats
https://www.youtube.com/watch?v=rMvwVtlqjTE

Lunges
https://www.youtube.com/watch?v=hz8peHvkAdk
(doesn’t matter where your hands/arms are)

Jumping Lunges
https://www.youtube.com/watch?v=6SFgE2_og_s

Jumping Squats
(not for height, your feet just need to leave the ground)
https://www.youtube.com/watch?v=jnNX4BywuuU

Push-Ups
https://www.youtube.com/watch?v=_l3ySVKYVJ8

Incline Push-ups
https://www.youtube.com/watch?v=slkvBqMN1AM

Military Push-up Demo
https://www.youtube.com/watch?v=chX1e2hT60M