Dryland Options during Covid19

Premise:       I WANT YOU ALL TO FOCUS ON DOING THINGS EXCEPTIOANLLY WELL – ALL EXERCISES WITH GOOD TECHNIQUE/BACK STRAIGHT/POSTURE/SMOOTH CONTROL…What I don’t want is injury.  When you go from a primarily Non-Gravitational activity like swimming to doing a primarily gravity-based exercise regime, you need to take progressions slowly.  I certainly don’t want anyone getting back to the water w-ankle/IT band/Hips Flexor injuries because you over did it.  Challenging and “good pain” is ok…
Monday - Wednesday - Friday
1) 5 min rollout – 5 min Skipping
*WHILE watching Youtube Videos of past Olympics on your phone

2) Week 7-8=  5x
[20 Dble Fig 8s / 10 Hip Tucks / 20 Mntn Climbers / 10 Camels / 20 Dips / 10 Judo Push

3) Bands *TRICEP EXTENSIONS ONLY* Not Fly Pulling (stretch cordz w-PA)
Wk    #7-8=         10x     (:90 on / :60 Off)

4) Perform this SwimSwam dryland workout #1&#2 below to the challenge you feel good about. Increase reps from the first 2 weeks *Log into your Log Book.
https://swimswam.com/daily-dryland-swimming-workouts-2

5) Some time today M-W-F 
Week 7-8= A- Family contribution (Dinner/Wash/Clean…)

6) Stairs:     
Week 7-8= 8x Gator Walk Up (Mostly arms) Bkwd Lungewalk down + 10 Up & Overs FAST after each set
 
7) Those who have hot tubs/pools or can get into some water …    
Week 7-8=           a) 20x Streamline Push & Glides *Back Flat/Engage Abs
                             b) 20 min Cordz Kick         8x [2:00 smooth / :30 All Out]
                             c) 8x  [30 Freestyle Strokes W-Sn – 20 Breast – 10 UW Pulls

 
8)       PM:    BANDS        
2x15   ER/SAB/SAS/Laying Down on Bk both arms from center to extremities /Chuck Norris

9)     Watch:         Hoosiers & Do a kind of “Movie Review”