Great Mills Aquatic Club

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

Tuesday, August 11th 2020

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

2:00 easy jog

RUNNING
10 sets:
Run for 1:30 (BA pace)
Rest for 1:30 between sets

“BA Pace” = best average pace, meaning try to run at roughly the same pace/effort for all 10 sets.

CONDITIONING
10 Rounds for Time:
10 object swings (or KB swings)
10 burpees over object
30 jumping jacks

Just like our other conditioning workouts, try to keep a steady pace and stay moving. Rest as needed during the workout, but try to keep your breaks short. Take steady, deep breaths. Focus on using your glutes and hips on the object swings. See videos below for demos.

COOLDOWN
Stretch for 10-20 minutes

HELPFUL LINKS
Object Swings
https://www.youtube.com/watch?v=Jqy3ja8ybBA

Burpees over Object
https://www.youtube.com/watch?v=f1j2jK-uk_M

A special thank you to Coach Elizabeth for organizing GMAC’s 1st summer time trails. Results attached and pictures posted! We experienced a lot of fast swimming and smiling faces during our duck filled event.

Tuesday, August 4th 2020

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

ACCESSORY WORK
4 sets:
20 backpack shoulder press

Rest 1-2 minutes between sets
Use a lighter weight in your backpack. You should be able to do all 20 reps without stopping, but it should be challenging.
You can also use a kettlebell or dumbbell (a weight), and either do both arms for 20 or do 20 on each arm.

4 sets:
6 glute bridges
6 single-leg glute bridges (L)
6 single-leg glute bridges®
For all reps, hold at the top of each rep for 2 seconds.

Rest 1-2 minutes between sets

5 sets:
5 inchworms (push-up optional)
20 second plank
10 plank up-downs
5 inchworms

Rest 1-2 minutes between sets

COOLDOWN
Stretch for 10-20 minutes

HELPFUL LINKS
Backpack Shoulder Press
https://www.youtube.com/watch?v=BjznPLR-mlY

Single Leg Glute Bridges
https://www.youtube.com/watch?v=afwCk8f-Uwg

Plank Up-Downs
https://www.youtube.com/watch?v=CS_jUtll3nw

REST DAY – Thursday, July 30th 2020

Rest day today!

• Stretch for 10-20 minutes, twice today
• Eat fruits and vegetables
• Do something to relieve stress for 30 minutes (or more!)
• Work on a project or chore that you’ve been putting off
• If you want to move, do some active recovery for 30 to 60 minutes (walking/jogging, stretching routine, etc)