Strength and Mobility Workout 10
Thursday Upper Body
Month 2, Upper Body Strength Workout.
You will find the exercises more exciting and challenging, but that is the idea. As always, please perform them safely and follow the guidelines. If it’s your first time doing one of the exercises below, start with low weights until you feel confident.
No ego lifting allowed!
Let’s work!
GYM WORKOUT
Warm Up
Cable (or band) Rotator Cuff External Rotation - 3 sets - 15 reps per arm - 1min rest between
This is one of the best ever swimmer’s shoulder exercises to prevent injuries.
Video and explanation link (video uses a band, but with a cable machine can also be done)
Knees on the floor Push-Ups - 3 sets - 12 reps - 1min rest between
Just regular push-ups, but you are warming up, so drop your knees to the floor. This makes the push-up easier, perfect for warming up.
Getting too easy already? Switch to Push-Ups then!
Workout
Today we are going to work on supersetting 2 exercises at a time. This is how it works: Perform a single set of the first exercise, then perform a single set of the second exercise listed without resting. Then, rest. Let’s go!
Superset sequence 1
5 sets
Deadlift - 5 reps
One of the most effective all-around strength exercises. Be sure you watch the technique and practice with lower weights until you feel comfortable.
Tip from the Pros: Start with low weight until you master the technique. Hinge at the hip level and always keep a straight back. If performed well, this exercise will change your life for the better!
Dumbbell Shoulder Press (Standing) - 6 reps
Add weight, until you feel challenged on the 6th rep with good form.
Tip from the pros: Don’t open up your arms to be parallel with your body, keep them at roughly 45 degrees to avoid shoulder issues.
Rest for 2 minutes and go again
Superset sequence 2
5 sets
Dips - 4 sets - 8 reps - 2min rest between
If you can easily perform the 8 reps, use weights. Your gym “should” have a weighted belt, otherwise, you can hold a dumbbell with your feet. Ideally, you are challenged on the 8th rep. On the contrary, if you can’t do a single dip yet, it is OK. Your gym should have an assisted dip machine.
Pro tip: If you stay vertical during the execution, you are over-charging your triceps. We want this to be a chest exercise (lower chest), and to achieve this you just need to lean forward.
Cable Rear Delt Row - 15 reps
This is a great exercise to rebalance and reinforce rear deltoids. This is also great for shoulder pain prevention and a much better body posture.
Tip from the pros: GO LIGHT. The rear dealt is a small muscle, but when not developed properly can create imbalances in our bodies. Especially for us who spend hours on our computers, phones, and tables, which helps create the rounded shoulder form.
Rest for 2 minutes and go again
Stretching, Mobility, and Cool Down
Refer to this document (link) for an explanation and images of all stretching exercises. While performing these exercises, always breathe deeply through the nose and exhale through the mouth.
I know we are always in a rush, but don’t skip these, as they help us to reduce soreness and be ready for the next swim session.
Dead Bugs - 20 reps total
Another amazing exercise to correct imbalances and strengthen the core. Keep the arms extended at all times.
Upper Back/Erector Spinae/ Latissimus Dorsi Foam Roll
Chest Stretch Against Wall
HOME WORKOUT
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