Strength and Mobility Workout 25

Reminder: I am sending this to everyone to remind you of the changes announced in last Sunday's email (Sunday US time). LINK HERE

Summary for your convenience:

• The Swimming Macrocycle is complete. If you completed all 160 swim workouts, congrats!!! Now restart from day 1. The email explains what’s a Macrocycle and why it’s important.

• All 160 swimming workouts are available here for you: CLICK HERE (Sure, feel free to keep all emails sent also in your inbox)

• The same rules to access the archive apply, that didn’t change. If you want to have all the archive for you, your teams, your pool, etc. we have a great deal for full access: for just $2.50 (for new subscribers only, this is a platform limitation, not ours)

• Strength and Mobility emails will be sent as usual, on Tuesdays and Thursdays, until the 3-month Macrocycle is complete.

• A new swim program for beginners is coming up at NO additional cost: “From couch to 1000 yards non-stop”, and many more after that (Please send us ideas commenting in Sunday’s article)

Let’s work!

We are in the November program. Enjoy!

GYM WORKOUT

Warm Up

• 8 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.

• 2 min. Treadmill WALKING BACKWARDS at 8% incline and 2mph speed. Hold yourself at all times, and be careful when you turn to face the opposite direction. This is good work for your knees, knee joints, and quads.

• Goblet Squats - 3 sets - 12 reps - Rest 1min between

  • The first set is bodyweight only

  • Second and third: Hold a weight (kettlebell, dumbbell) heavy enough to allow you to perform the 12 reps. Remember this is a warm-up.

  • Your objective is to squat as low as you can, using the weight in front of you as a counterbalance. Don’t go too low if your knees hurt.

  • Video and explanation link