Water Polo and Swimming Do's and News

Dryland Workout 7-17-13: 

Good Luck!!! 

---Don't forget to hydrate during the rest periods---

WARM UP

4 step lunges, 5 pushups, 10 crunches,

30 sec “high knees” running in place,

5 leglifts, 5 squats, 20 side leg lifts,

30 sec perfect pushup position plank,

3 supermans, 3 frog jumps,

10 windmill arms, 10 head roll stretches,

30 sec wall sit, 10 calf raises,

100 Crunches (optional: vary left/right)

[1 min rest]

First Set (no rest, push through)

10 pushups

20 mountain climbers

20 leg lifts

40 sec fast scissor kicks (w/core engaged)

X3

[1 min rest]

Second Set (no rest, push through)

10 squats

14 side lunges (7 Each Leg)

14 step lunges (7 Each Leg)

5 Power Jumps

X3

[1 min rest]

Last Set (Focus on the good burn!!)

6x30Tight Fast Arm circles 

(30/per direction/ per position) 

Engaged, Straight Arms

Do 1-3 circling inwards, then 1-3 again opposite direction.

Position 1- Shoulder width, arms out to front, "zombie"
Position 2- Shoulder height, arms out to side, the letter "T"

Position 3- Shoulder width, arms up vertical, "field goal"

2x10 Supermans (2 sec hold, 30 sec between set)

2x10 Tricep Dips (slow down/fast up, 30 sec between set)

Cool Down

1 Mile Cool Down (descending speed gradually from jogging to slow easy walk. 10 minutes estimated)

5-10 Minutes Full Body Stretching (breathe deep)

Recovery Food/Drink (don't wait more than 30 min after workout for this!)

  

GOOD JOB YOU DID IT!!!!