Streamline Performance Physical Therapy
SwimmingThis is a 6 week dryland program for swimmers on high school club teams or Masters teams. It only requires resistance bands and can be done anywhere; no gym required!
This program will use foundational movements and intro to plyometrics to progress both upper and lower body strength and power as well as core stability needed to improve efficiency in the water. Each session lasts between 25-45 minutes depending on the day.
There are also days dedicated specifically toward shoulder health and swim specific mobility!
Whether you're new to dryland or you're looking for a new program to improve your performance in the water, this is for you.
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
Banded Squat
4 x 12
B2
Wall Sit
4 x 0:45
B3
Prone W Hold
4 x 6 @ 5
B4
Squat Jump - Streamline
4 x 8
B5
Banded Bent Over Row
4 x 10
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
Couch Stretch (Hip Flexors)
2 x 0:45
H
Pec Stretch in Doorway
I1
Shoulder External Rotation
2 x 15
I2
External Rotation Reactive Isometric
2 x 6
I3
Shoulder Adduction
2 x 15
I4
High Elbow Catch- Top of Stroke
2 x 10
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
Banded Split Squat
4 x 12
B2
Heels Elevated Bridge
4 x 10 @ 3
B3
Push-Up
4 x 10
B4
Single Arm YTA
4 x 5
C1
Banded Kickstand RDL
4 x 12
C2
Super Plank Walkouts
4 x 6 @ 5
C3
Side Plank Hip Abduction
4 x 12
C4
Banded Tricep Pushdown
4 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
Couch Stretch (Hip Flexors)
2 x 0:45
H
Pec Stretch in Doorway
I1
Shoulder External Rotation
2 x 15
I2
External Rotation Reactive Isometric
2 x 6
I3
Shoulder Adduction
2 x 15
I4
High Elbow Catch- Top of Stroke
2 x 10
