Swimming Inspired Workout 4

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Swimming Inspired Workout 4

This workout focuses on strength, yet the warm-up and cool-down are worth noting following a great pool session in the workout prior. The warm-up includes exercises such as supine snow angel wipers and stability ball shoulder stabilization, both of which focus on a critical area of the body for swimming- the shoulders. The supine snow angel wipers help to stretch the muscles of the shoulders as well as the lats, allowing for less movement restriction in the shoulders and reduced likelihood of shoulder injury and pain. The stability ball shoulder stabilization exercise helps to strengthen the parascapular muscles while simultaneously challenging core function and balance.

WARM-UP

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Hip Hinge

The purpose of the exercise is to improve the hip range-of-motion and strengthen the hip extensors. Perfom 2 sets of 10-12 repetitions.

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Supermans

Perfom 2 sets of 10-12 repetitions.

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Supine Snow Angel (Wipers) Exercise

Lie supine with knees bent and feet flat on the floor. Exhale, engage abdominal muscles, and slide arms along floor with elbows bent until the hands touch overhead without arching the lower-back; inhale and slowly return to starting position. Perform 2 sets of 10-12 reps.

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Stability Ball Shoulder Stabilization

Perform 2 sets of 10-12 repetitions.

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

WORKOUT

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Chin-ups

Perform 2-3 sets of 8-12 repetitions.

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Incline Reverse Lateral Dumbbell Raise

Perform 2-3 sets of 8-12 repetitions.

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Seated Lat Pulldown

Perform 2-3 sets of 8-12 repetitions.

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Seated Cable Press

Perform 2-3 sets of 8-12 repetitions.

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Lying Dumbbell Pullovers

Perform 2-3 sets of 8-12 repetitions.

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.

COOLDOWN

For a general cardiovascular warm-up, perform 5-10 minutes of a low-to-moderate intensity aerobic exercise such as walking, riding a stationary cycle or using an elliptical trainer.

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Supine Hip Flexor Stretch

Hinge and reach forward to the point of tension in the stretch, avoiding bouncing or push to a point of pain. Hold this position for 20-30 seconds. Relax and returning to your starting position. Repeat 2 times on each leg.

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90 Lat Stretch

Hold position for 20-30 seconds, return to a starting position; rest 20-30 seconds, repeat stretch 1 more time for a total of 2 sets.

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Childs Pose

Hold this position for 3-5 slow, deep breaths (approximately 20-30 seconds). Repeat for a total of 2 total sets.

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Standing Triangle Straddle Bends

Hold for 3-5 slow, deep breaths (approximately 20-30 seconds) and repeat on the other side. Repeat stretch 1 more time on each side for a total of 2 sets.

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Frequency:

This workout should be done one time per week.



Intensity:

You can make the workout more intense by performing it in a circuit format, i.e., go from one exercise to the next with minimal rest in between, then rest 2-3 minutes at the end of all of the exercises before doing another circuit.



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