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167
Workout

Arm strength training

~36 min.
~432 kcal
Male
⁉️ Comments

"Arm strength training": This functional loop workout is designed to strengthen and develop arm strength in swimmers. Includes a variety of upper body exercises to improve swimming technique, stroke power and overall endurance.

Warm up
Forward lunge
1
Level: 1
17 sec.
Wall Slide (stand facing the anchor point)
1
Level: 1
9
Wall Slide (stand facing away from the anchor point)
1
Level: 1
9
Golf
1
Level: 1
7
Posterior deltoid stretch
1
Level: 1
17 sec.
Main exercises
Pull-up with a wide grip
12
Level: 4
R1
7
Pull-up with a wide grip
12
Level: 4
R2
7
Pull-up with a wide grip
12
Level: 4
R3
7
Bar muscle up
8
Level: 2
R1
12
Bar muscle up
8
Level: 2
R2
12
Bar muscle up
8
Level: 2
R3
12
T slide
8
Level: 1
R1
14
T slide
8
Level: 1
R2
14
T slide
8
Level: 1
R3
14
I - Abduction
7
Level: 2
R1
12
I - Abduction
7
Level: 2
R2
12
I - Abduction
7
Level: 2
R3
12
Single arm pull with rotation
10
Level: 3
R1
12
Single arm pull with rotation
10
Level: 3
R2
12
Single arm pull with rotation
10
Level: 3
R3
12
A - Abduction (reverse grip)
9
Level: 3
R1
12
A - Abduction (reverse grip)
9
Level: 3
R2
12
A - Abduction (reverse grip)
9
Level: 3
R3
12
Press - T Adduction
8
Level: 3
R1
7
Press - T Adduction
8
Level: 3
R2
7
Press - T Adduction
8
Level: 3
R3
7
Cool down
Widmill
1
Level: 1
R1
10 sec.
Widmill
1
Level: 1
R2
10 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Lower back stretch with rotation
1
Level: 1
15 sec.
Dolphin
1
Level: 1
8
Cossack squat in a bent-over position
1
Level: 1
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 2
R1
5
Hero pose
1
Level: 2
R2
5

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