routine for: 11-16-2011 created by: cindy wigness swim

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: ______




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.


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.


PILLAR ON KNEES

KEEP BACK STRAIGHT. HOLD UP ON ELBOWS.

HOLD FOR: SEC.

Pillar

Keep back flat (abs. tight).

Hold position for




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: _____




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.


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.


Hop the Stairs

Hop up stairs with both feet at the same time.

# of Stairs ___

# of times____

Skipping

Reps: ____

Time: ____

Sets: ____




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.


routine for: 11-16-2011 created by: cindy wigness swim

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