Full Body Swimmer Workout

Bulletproof Knees 2 Rounds

Sled Reverse Pull 25m Length
Sled Side Pull 25m Length
Sled Reverse Pull 25m Length
Sled Side Pull 2 25m Length

Mobility Lines 1 Round @ Leisure

High Knee Pull 10 - 15 Yards
High Shin Pull -
Knee Raise + External Rotation -
Double Side Lunge + 180deg Step -
Sideways Plank Walk -
High Kick -
Inch Worm -
Sideways Plank Walk (Other Direction) -

Super Abs Warmup 3 Rounds Unbroken Follow along starting at 1:35 --> YouTube
Super Crunch 30 sec
Rest 15 sec
Russian Twist 30 sec
Rest 15 sec
Plank 60 | 120 | 240 sec
Rest 30 sec

Athletic Essentials 3 Rounds

Nordic Curls 5 Reps Assisted with
Reverse Nordic Curls 5 Reps bands if needed

Primary Conditioning 4 Rounds

Round 1 Reps
Pull Up 13
Arms Overhead - GHD Situp 8
Dip 13

Round 2 Reps
Weighted Pull Up 8
Arms Overhead - GHD Hyper Extension 8
Weighted Dip 8

Round 3 Reps
Weighted Pull Up 4
Arms Overhead - GHD Situp 8
Weighted Dip 4

Round 4 Reps
Pull Up 13
Arms Overhead - GHD Hyper Extension 8
Dip 13

Speed & Power 3 Rounds

Deadlift Max 200

Exercise Reps % Max Weight (lbs)

Explosive Deadlift (Single Rep Focus) 10
50% 100
ASAP Deadlifts (Rapid Unbroken Reps) 12

Explosive Deadlift (Single Rep Focus) 8

65% 130
ASAP Deadlifts (Rapid Unbroken Reps) 10

Explosive Deadlift (Single Rep Focus) 6

75% 150
ASAP Deadlifts (Rapid Unbroken Reps) 8

Shoulder Prehabilitation 2 Rounds

Shoulder Dislocations 5 Reps
TRX Standard Row 5 Reps
Dumbbell Pull Over 5 Reps Shoulder
dislocations with a
towel or PVC pipe.
Shoulder Dislocations 5 Reps
TRX Y Row 5 Reps Rows with TRX
straps.
Dumbbell Pull Over 5 Reps
Pull over with a
Shoulder Dislocations 5 Reps dumbbell.

TRX T Row 5 Reps

Dumbbell Pull Over 5 Reps

Warm Down Stretch 1 Round @ Leisure

Front & Back Leg Swings 10 Each
Side to Side Leg Swings 10 Each
Elevated Leg Toe Touch 10 Each
Elevated Leg Sideways 30 Sec Each

Quadricep Stretch 30 Sec Each

Calf Stretch 30 Sec Each

Seated Straddle Toe Touch 30 Sec

Seated Straddle Right Toe Touch 30 Sec
Seated Straddle Left Toe Touch 30 Sec

Warrior Pose 20 Sec Each

Cheerleader Stretch 20 Sec Each
Pigeon Pose 20 Sec Each