Streamline Performance Physical Therapy
SwimmingThis 6 week program is comprised of 3 workouts each week to progress swimming specific strength and mobility while improving overall athleticism, shoulder health and functional conditioning.
It is designed for high school club swimmers and Masters swimmers who are looking to gain an edge over their competition, improve power in the water and avoid injury.
Features3 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Dryland Warm Up
A- Skip: 15 yards B-Skip: 15 yards Lateral Lunge x5 each side Couch Stretch x 30 seconds each side Chest stretch x 30 seconds each side Plank shoulder taps x10 each side W press x8 Scap Push Ups x15 Single leg bridge x6 each side Thoracic rotations x 5 each side
B1
Banded Rear Foot Elevated Split Squat
4 x 12
B2
Wall Sit
3 x 0:45
B3
Banded Lat Pull Down
3 x 12
B4
Split Hop
3 x 4
B5
Banded Bent Over Row
3 x 12
C1
V-Ups
3 x 10
C2
Gator Rolls
3 x 6
C3
Bird Dog
3 x 5 @ 3
C4
Side Plank Dips
3 x 10
Prep
A
Dryland Warm Up
A-Skip: 15 yards down and back B-Skip: 15 yards down and back Lateral lunge x4 each side Couch stretch x 30 seconds each side Chest Stretch x30 seconds each side W Press: x8 Shoulder taps: x8 each side Scap Push Ups: x15 Thoracic Rotations x5 each side
B1
Banded RDL
3 x 12
B2
Push-Up
3 x 10
B3
Heels Elevated Bridge
3 x 10 @ 3
B4
Single Arm YTA
3 x 5
C1
Foam Roller Hamstring Walkouts
2 x 5
C2
Super Plank Walkouts
2 x 6 @ 5
C3
Side Plank Hip Abduction
2 x 15
C4
Pallof Press
2 x 5 @ 5
A
Rotator Cuff Release
1 x 2:00
B
Thoracic Extension on Foam Roller
1 x 10
C
Foam Roll IT Bands
1 x 2:00
D
Lat Mobility on Bench
1 x 10
E1
Shoulder External Rotation
2 x 15
E2
Shoulder Abduction
2 x 10
E3
High Elbow Catch- Top of Stroke
2 x 10
F1
Jumping Jacks
3 x 1:00
F2
Rolling Push Up
3 x 8
F3
Ali Shuffle
3 x 0:30
F4
Reactive Squat Jump
3 x 4
F5
Cross Body Mountain Climber
3 x 10
