Strength and Mobility Workout 11

Tuesday Lower Body

To all the swimmers still waiting to start Strength and Mobility, October is a great month to join the hundreds of swimmers doing our dryland and start building a strong winter season. You won’t regret it!

The offer to try for 14 days is still valid:

GYM WORKOUT

Warm Up

• 5 min. Treadmill at 5% incline and 2.5 to 3mph speed. This will warm us up and start prepping our leg muscles for work. Great for injury prevention.

• 5 min. Treadmill at 8% incline and 2.5 to 3mph speed

• Side Lunges (body weight) - 4 sets - 12 reps - Rest 1min between

  • Ensure you open enough to bend your leg and knee in the same direction of your foot. Opening the knee and foot helps to open up your hips, which is a great mobility movement.

  • You should also feel a nice stretch in the adductor muscle of the straight leg!

  • Video and explanation link

Workout

• Lying Leg Curl - 3 sets - 12 reps - Rest 1min between

  • If your gym doesn’t have a seated leg curl machine, it is OK to do the lying version. The opposite is also true.

  • We are at month 2, so start ensuring the 12 repetition challenges you. If is too easy, add some extra weight.

  • Video and explanation link

Superset 1.
5 sets total