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149
Workout

Underwater race

~1 h. 6 min.
~792 kcal
Comments

"Underwater race": This looping workout is for swimmers looking for a more intense challenge for their body. It includes strength and endurance exercises designed to develop the muscle strength and power needed to successfully swim over a variety of distances.

Warm Up
Posterior deltoid stretch
1
Level: 1
15 sec.
Subscription needed
Rotation 1
1
Level: 1
8
Subscription needed
Sumo squat
1
Level: 1
10
Subscription needed
Shoulder rotation
1
Level: 1
8 sec.
Subscription needed
Single leg hip hinge
1
Level: 2
5
Subscription needed
Main exercises
Round 1
High pull - slide T
9
Level: 2
6
Subscription needed
High pull - Squat
4
Level: 2
12
Subscription needed
Swimmer start
7
Level: 2
10
Subscription needed
T slide
7
Level: 1
12
Subscription needed
Square on arms
4
Level: 1
10
Subscription needed
Reverse plank leg abduction
4
Level: 1
12
Chain triceps extension reverse grip
4
Level: 2
12
Subscription needed
Squat - T abduction
5
Level: 1
12
Subscription needed
Squats
4
Level: 2
20
Round 2
High pull - slide T
9
Level: 2
6
Subscription needed
High pull - Squat
4
Level: 2
12
Subscription needed
Swimmer start
7
Level: 2
10
Subscription needed
T slide
7
Level: 1
12
Subscription needed
Square on arms
4
Level: 1
10
Subscription needed
Reverse plank leg abduction
4
Level: 1
12
Chain triceps extension reverse grip
4
Level: 2
12
Subscription needed
Squat - T abduction
5
Level: 1
12
Subscription needed
Squats
4
Level: 2
20
Round 3
High pull - slide T
9
Level: 2
6
Subscription needed
High pull - Squat
4
Level: 2
12
Subscription needed
Swimmer start
7
Level: 2
10
Subscription needed
T slide
7
Level: 1
12
Subscription needed
Square on arms
4
Level: 1
10
Subscription needed
Reverse plank leg abduction
4
Level: 1
12
Chain triceps extension reverse grip
4
Level: 2
12
Subscription needed
Squat - T abduction
5
Level: 1
12
Subscription needed
Squats
4
Level: 2
20

Comments

Available after payment