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    Full Body Swimmer Workout V02

    Uploaded by

    Winxclubspain Winx
    This full body swimmer workout consists of multiple rounds of exercises focused on mobility, core, upper body, and lower body. It includes sled pulls, planks, pull ups, dips, deadlifts, and stretches for the shoulders, legs, and back. The workout aims to improve strength, power, mobility and injury prevention through exercises performed in circuits with body weight, bands, sleds or added weight.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Full Body Swimmer Workout V02

    Uploaded by

    Winxclubspain Winx
    64 views1 page
    This full body swimmer workout consists of multiple rounds of exercises focused on mobility, core, upper body, and lower body. It includes sled pulls, planks, pull ups, dips, deadlifts, and stretches for the shoulders, legs, and back. The workout aims to improve strength, power, mobility and injury prevention through exercises performed in circuits with body weight, bands, sleds or added weight.

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    Full+Body+Swimmer+Workout+V02

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    This full body swimmer workout consists of multiple rounds of exercises focused on mobility, core, upper body, and lower body. It includes sled pulls, planks, pull ups, dips, deadlifts, and stretches for the shoulders, legs, and back. The workout aims to improve strength, power, mobility and injury prevention through exercises performed in circuits with body weight, bands, sleds or added weight.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    64 views1 page

    Full Body Swimmer Workout V02

    Uploaded by

    Winxclubspain Winx
    This full body swimmer workout consists of multiple rounds of exercises focused on mobility, core, upper body, and lower body. It includes sled pulls, planks, pull ups, dips, deadlifts, and stretches for the shoulders, legs, and back. The workout aims to improve strength, power, mobility and injury prevention through exercises performed in circuits with body weight, bands, sleds or added weight.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 1

    Full Body Swimmer Workout

    Bulletproof Knees 2 Rounds


    Sled Reverse Pull 25m Length
    Sled Side Pull 25m Length
    Sled Reverse Pull 25m Length
    Sled Side Pull 2 25m Length

    Mobility Lines 1 Round @ Leisure


    High Knee Pull 10 - 15 Yards
    High Shin Pull -
    Knee Raise + External Rotation -
    Double Side Lunge + 180deg Step -
    Sideways Plank Walk -
    High Kick -
    Inch Worm -
    Sideways Plank Walk (Other Direction) -

    Super Abs Warmup 3 Rounds Unbroken Follow along starting at 1:35 --> YouTube
    Super Crunch 30 sec
    Rest 15 sec
    Russian Twist 30 sec
    Rest 15 sec
    Plank 60 | 120 | 240 sec
    Rest 30 sec

    Athletic Essentials 3 Rounds


    Nordic Curls 5 Reps Assisted with
    Reverse Nordic Curls 5 Reps bands if needed

    Primary Conditioning 4 Rounds


    Round 1 Reps
    Pull Up 13
    Arms Overhead - GHD Situp 8
    Dip 13

    Round 2 Reps
    Weighted Pull Up 8
    Arms Overhead - GHD Hyper Extension 8
    Weighted Dip 8

    Round 3 Reps
    Weighted Pull Up 4
    Arms Overhead - GHD Situp 8
    Weighted Dip 4

    Round 4 Reps
    Pull Up 13
    Arms Overhead - GHD Hyper Extension 8
    Dip 13

    Speed & Power 3 Rounds


    Deadlift Max 200

    Exercise Reps % Max Weight (lbs)


    Explosive Deadlift (Single Rep Focus) 10
    50% 100
    ASAP Deadlifts (Rapid Unbroken Reps) 12

    Explosive Deadlift (Single Rep Focus) 8


    65% 130
    ASAP Deadlifts (Rapid Unbroken Reps) 10

    Explosive Deadlift (Single Rep Focus) 6


    75% 150
    ASAP Deadlifts (Rapid Unbroken Reps) 8

    Shoulder Prehabilitation 2 Rounds


    Shoulder Dislocations 5 Reps
    TRX Standard Row 5 Reps
    Dumbbell Pull Over 5 Reps Shoulder
    dislocations with a
    towel or PVC pipe.
    Shoulder Dislocations 5 Reps
    TRX Y Row 5 Reps Rows with TRX
    straps.
    Dumbbell Pull Over 5 Reps
    Pull over with a
    Shoulder Dislocations 5 Reps dumbbell.

    TRX T Row 5 Reps


    Dumbbell Pull Over 5 Reps

    Warm Down Stretch 1 Round @ Leisure


    Front & Back Leg Swings 10 Each
    Side to Side Leg Swings 10 Each
    Elevated Leg Toe Touch 10 Each
    Elevated Leg Sideways 30 Sec Each

    Quadricep Stretch 30 Sec Each


    Calf Stretch 30 Sec Each

    Seated Straddle Toe Touch 30 Sec


    Seated Straddle Right Toe Touch 30 Sec
    Seated Straddle Left Toe Touch 30 Sec

    Warrior Pose 20 Sec Each


    Cheerleader Stretch 20 Sec Each
    Pigeon Pose 20 Sec Each

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