Dryland Strength Program

Workout 1

Upper Body Strength + Core

Warm-up:

– Band pull-aparts (2 x (10 in front of face + 10 above head))
Make sure arms are relatively straight.

– Scapular push-ups (2 x 10)
Completely straight arms, push shoulder blades up and down.

Main lifts:

Build the weight up slowly each set if you can! Do 3 rounds of each exercise before moving to the next.

– Bent over rows DB (3 x 10 each)
One knee on bench to stabilize

– Lat pull-downs w/ cable (3 x 10)
Make sure your back and core are tight

– Half-Kneeling cable row while rolling body (3 x 8 each)
Start with arm straight, pull arm into body and roll inwards slightly.

– Landmine twists (3 x 6-8)
Keep arms straight and core tight

Core:

Do every exercise than repeat again

– Hanging leg raises (2x as many as you can)
Helps with wrist strength as well

– Dead bug (2x 20)
Keep lower back on ground

– Elbow plank (2x 30 sec – 1min)
Add weight on your back once too easy

Foam rolling legs, back and lats highly recommended after swim or gym workouts!!

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Workout 2

Lower Body Strength + Core

Warm-up:

– Half-kneeling hip flexor stretch
Stretches legs and hips

– 90-90’s

– Glute bridges

Main Lifts:

Build the weight up slowly each set if you can! Do 3 rounds of each exercise before moving to the next.

– Barbell back squats (3x 8-10)
Stabilize core and push hips back

– Romanian deadlift squats (3x 10-12 each)
One foot in front, one goes behind on a bench

– Single leg Press (3x 8 each)
Just keep on leg on the machine, don’t need to bend leg fully.

– Leg extensions (3x 6-8)

Core:

Do every exercise, then repeat again

– Scapular pull ups (2x as many as you can)
Not a full pull up, just hang and retract shoulder blades up and down.

– Russian twists (2x 20)
Add weight when comfortable

– Elbow plank (2x 30 sec – 1min)
Add weight on your back once too easy

Foam rolling legs, back and lats highly recommended after swim or gym workouts!!

Download Program