Train Daly

Swimming
Coach
Dan Daly

4 Week, 2 Session Lower back stability and strength routine. Improve your position, and reduce the risk of lower back aggravation with this 3-dimensional lower back routine targeting the anterior, posterior and lateral core. Train your core to brace, protect, transfer force, and perform. This 4 week program builds linearly in volume over 3 weeks, with a deload the 4th week. To be used as prehab, recovery, and maintenance. 

Features
2 sessions per week
Must use App app to view and log training
Program Training
$15
Get Lower Back Training for Swimmers
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Build an Athletic Core
This program tackles back dysfunction three-dimensionally, addressing back health from the front, sides and back. Beyond the lower back, build a strong athletic core.
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Strong Glutes, Strong Back
Mobilize and strengthen your hips. Learn to load and transfer force through your hips and core.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 2 days per week
Twice a week mobility and stability training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Recommended
bodyweight and mat (optional) 
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Sample Week
Week 1 of 4-week program
Tuesday
Workout A

A

Crocodile Breathing Coached

1 x 10

B1

Cat/Cow

3 x 10

B2

Hand Supported 90/90

3 x 10

B3

deadbugs

3 x 10

B4

Glute Bridges

3 x 10

B5

side lying bridge

3 x 10

B6

birddog

3 x 10

Thursday
Workout B

A

Angry Cat Breathing

1 x 10

B1

Rocking

3 x 10

B2

straight leg glute bridge

3 x 10

B3

split stance side plank

3 x 0:30

B4

4 Point Plank

3 x 0:30

B5

Plank Shoulder Taps

3 x 10

Coach
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