Streamline Performance Physical Therapy
SwimmingThis 6 week dryland program is designed for high school and Masters swimmers. No prior dryland experience is required! The program will progress though foundational movements to progress strength, mobility and shoulder health to decrease injury risk.
This program is specifically designed with swimmers in mind and has been created for at home workouts. There is NO EQUIPMENT REQUIRED! You can progress your speed and strength in the pool anywhere, any time.
Features6 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Activation
For Completion
B
Run
5:00, 25:00 @ 4, 6
Prep
A
Dynamic Warmup
Perform each warm up drill/stretch across a 0-15 yard space. This should take you 5-10 minutes.
B1
Tempo Squats - 3:2:2
4 x 12
B2
Wall Sit
4 x 0:45
B3
Prone W Hold on Bench
4 x 6 @ 5
B4
Squat Jump - Streamline
4 x 8
B5
Body Weight Floor Row
4 x 6 @ 5
C1
V-Ups
3 x 10
C2
Cross Body Mountain Climber
3 x 15
C3
Gator Rolls
3 x 6
C4
Bird Dog
3 x 5 @ 3
C5
Side Plank Dips
3 x 10
A
Rotator Cuff Release
1 x 2:00
B
Thoracic Extension on Foam Roller
2 x 15
C
Foam Roll IT Bands
1 x 2:00
D
Thoracic Rotations - Quadruped
2 x 6
E
3 Way Child's Pose
1 x 5 @ 10
F
Lat Mobility on Bench
2 x 10
G
Quad Stretch
2 x 0:45
H
Pec Stretch in Doorway
I1
3 Way Shoulder Routine
2 x 6
I2
Plank Shoulder Taps
2 x 15
I3
Prone W Hold
2 x 10 @ 5
I4
Prone External Rotation
2 x 6
A
Dynamic Activation
For Completion
B
Run
5:00, 0:30, 1:30, 0:30, 1:30, 0:30, 1:30, 0:30, 1:30 @ 4, 7, 3, 7, 3, 7, 3, 7, 3
A
Dynamic Stretch
B1
Bulgarian Split Squat
4 x 12
B2
Heels Elevated Bridge
4 x 10 @ 3
B3
Push-Up
4 x 10
B4
Swimmer T's
4 x 20
C1
Single Leg Good Morning
4 x 15
C2
Super Plank Walkouts
4 x 6 @ 5
C3
Side Plank Hip Abduction
4 x 12
C4
Dive Bomb Push Up
4 x 8
A
Rotator Cuff Release
1 x 2:00
B
Thoracic Extension on Foam Roller
2 x 15
C
Foam Roll IT Bands
1 x 2:00
D
Thoracic Rotations - Quadruped
2 x 6
E
3 Way Child's Pose
1 x 5 @ 10
F
Lat Mobility on Bench
2 x 10
G
Quad Stretch
2 x 0:45
H
Pec Stretch in Doorway
I1
3 Way Shoulder Routine
2 x 6
I2
Plank Shoulder Taps
2 x 15
I3
Prone W Hold
2 x 10 @ 5
I4
Prone External Rotation
2 x 6
