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143
Workout

Strong back

~29 min.
~348 kcal
Female
⁉️ Comments

"Strong back": This functional loop workout is designed to strengthen the back muscles of swimmers. Includes exercises specifically focused on developing the strength, flexibility and stability of the back muscles, which is a key element for improving swimming technique and performance in the water.

Warm up
Shoulder rotation
1
Level: 1
9 sec.
Hammock - Dolphin
1
Level: 2
6
Archerpose
1
Level: 1
6
Biceps stretch
1
Level: 1
9 sec.
Y Stretch
1
Level: 1
9 sec.
Main exercises
Squat - I abduction
10
Level: 3
R1
12
Squat - I abduction
10
Level: 3
R2
12
Squat - I abduction
10
Level: 3
R3
12
March
5
Level: 2
R1
14
March
5
Level: 2
R2
14
March
5
Level: 2
R3
14
Y abduction - Forearm flexion - Low pull
7
Level: 2
R1
5
Y abduction - Forearm flexion - Low pull
7
Level: 2
R2
5
Y abduction - Forearm flexion - Low pull
7
Level: 2
R3
5
Back extension
9
Level: 5
R1
12
Back extension
9
Level: 5
R2
12
Back extension
9
Level: 5
R3
12
Low pull - slide T
10
Level: 2
R1
7
Low pull - slide T
10
Level: 2
R2
7
Low pull - slide T
10
Level: 2
R3
7
Medium pull (one hand)
12
Level: 4
R1
9
Medium pull (one hand)
12
Level: 4
R2
9
Medium pull (one hand)
12
Level: 4
R3
9
Cool down
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

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