routine for: 11-16-2011 created by: cindy wigness swim
TRANSCRIPT
Page 1 of 5Copyright© 1999 VHI
Routine For: Created By: Cindy Wigness
11-16-2011Swim Omaha Dry Land Workout
Wall Ball
Stand sideways to the wall, place the ball on the wall at shoulder level. Make sure that your body is straight (nose to your navel to your ankles). WHILE KEEPING THE BALL ON THE WALL, roll the ball in tiny circles.Forwards: _____ Backwards: ______
Wall Pushups with Stabilizing Balls
Place the balls on the wall at shoulder height. Keep back straight. While keeping the balls in the same place, bend your elbows so that you come closer to the wall.
Reps: ____
Sets: ____
Jump Rope
Jump Rope
Both feet (hopping) ___
One leg at a time(gallop) ___
Time______
ABS - 9 Crunch: Bent Knee
Arms behind head, tighten abdominals, raise shoulders and upper back toward ceiling. Keep head and neck in line with spine. Keep low and middle back on floor.
Do sets. Complete repetitions.
CRUNCHES WITH BALL SQUEEZED BETWEEN KNEES
Flatten lower back into the floor. Sqeeze a ball between your knees as you tighten your abdominal muscles to lift head and shoulders up off the floor.
Sets_____ Reps_____
Table
In a face up position, lift your body up so that you look like a table. Keep your hips up so that you have a straight table top.
Hold for: ______ Reps: ______ Sets: ______
Page 2 of 5Copyright© 1999 VHI
Routine For: Created By: Cindy Wigness
11-16-2011Swim Omaha Dry Land Workout
Table Single Leg
Go up into a table position, lift one leg up off the floor. Remember to keep your table straight (hips up). Switch to the other leg.
Hold for: ______ Reps: ______ Sets: ______
BACK: LOW - 2 Extension: Superman
Arms and legs as straight as possible, raise both simultaneously.
Do sets. Complete repetitions.
Superman's Swimmer Style
Lying face down with arms straight over head, lift arms and legs off the floor at the same time into superman.
Now pump the arms up and down (without touching the floor) and free style kicking your feet.
Time: _____ Sets: _____ Reps: _____
ABS - 17 Crunch: Twist – Bent Leg, Alternating
Legs bent, tighten abdominals, raise upper body and one leg. Twist to touch opposite elbow to raised knee. Alternate sides.
Do sets. Complete repetitions.
PILLAR ON KNEES
KEEP BACK STRAIGHT. HOLD UP ON ELBOWS.
HOLD FOR: SEC.
Pillar
Keep back flat (abs. tight).
Hold position for
Page 3 of 5Copyright© 1999 VHI
Routine For: Created By: Cindy Wigness
11-16-2011Swim Omaha Dry Land Workout
PILLAR ON SIDE
START BY LYING ON SIDE, BRACE UP ON SIDE OF FEET AND ELBOW. KEEP BODY IN STRAIGHT ALIGNMENT.
HOLD POSITION FOR:
SWITCH SIDES
Jumping Jacks
Number: _______
Sets: _______
Codman's with Ball in Hands
Lying face down off of a high bench with your arms extended down toward the floor, hold a small ball in each hand. Move arms in the pattern selected below.
Figure 8s __ Circles __
Sets_____ Reps _____
Ball Raisers
Lying down face up and knees bent, hold a ball in each hand. Straighten your arms to the ceiling. Reach the balls as high to the ceiling as you can with moving your shoulder blades up. Relax back to the shoulder blades flat on the floor. Do not lift you head off the floor.Reps: ____ Sets: ____
Pike Crunches
With legs straight up (toes pointing to the ceiling) lift head and shoulders up off the floor. Use your abdominal muscles.
Reps:______
Sets: ______
Pike Crunches With Ball Held at Ankles
Place ball between ankles and straighten legs up to ceiling. Tighten Abdominal muscles to lift head and shoulders up off the floor.
Reps: ____
Sets: _____
Page 4 of 5Copyright© 1999 VHI
Routine For: Created By: Cindy Wigness
11-16-2011Swim Omaha Dry Land Workout
TRUNK STABILITY - 9 Bridging
Slowly raise buttocks from floor, keeping stomach tight.
Repeat times per set. Do sets per session. Do sessions per day.
KEEP BACK IN NEUTRAL POSITION.
SETS:
REPS:
Saggy Dog/Mad Cat
On hands and knees, sag belly so that shoulder blades squeeze together. Then arch your back like a hissing cat to pull shoulder blades apart.
Repeat times per set. Do sets per session. Do sessions per day.
BACK - 31 Wall Slide
Keep head, shoulders, and back against wall, with feet out in front and slightly wider than shoulder width. Slowly lower buttocks by sliding down wall until thighs are parallel to floor. Keep back flat.
Repeat times per set. Do sets per session. Do sessions per day.
Hop the Stairs
Hop up stairs with both feet at the same time.
# of Stairs ___
# of times____
Skipping
Reps: ____
Time: ____
Sets: ____
Page 5 of 5Copyright© 1999 VHI
Routine For: Created By: Cindy Wigness
11-16-2011Swim Omaha Dry Land Workout
Gallop Laps
Number of laps ______
Running Laps:
Number of Laps: _____
Crab Walk
Start in a tower position (keeps hips up) walk backwards with your arms and legs.
Sets _____ Reps_____
Elephant Walk
Walking forward on your hands and feet: Like an elephant
Sets_____ Reps_____
Duck Walk
Staying in a deep squated position, walk like duck.
Sets_____ Reps_____
TRUNK STABILITY - 20 Upper / Lower Extremity Extension (All-Fours)
Tighten stomach and raise leg and opposite arm. rightKeep trunk rigid.
Repeat times per set. Do sets per session. Do sessions per day.
Page 1 of 5Copyright© 1999 VHI
Routine For: Created By: Cindy Wigness
11-16-2011Swim Omaha Dry Land Workout
Page 2 of 5Copyright© 1999 VHI
Routine For: Created By: Cindy Wigness
11-16-2011Swim Omaha Dry Land Workout
Page 3 of 5Copyright© 1999 VHI
Routine For: Created By: Cindy Wigness
11-16-2011Swim Omaha Dry Land Workout
Page 4 of 5Copyright© 1999 VHI
Routine For: Created By: Cindy Wigness
11-16-2011Swim Omaha Dry Land Workout