Strength and Mobility Workout 28

Thursday Upper Body

A reminder that all 160 swimming and 30 Strength and Mobility workouts, plus all educational articles and future programs are on the main website, here: myswimmingworkout.substack.com

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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 swimmer’s shoulder exercises to prevent injuries.

  • Video and explanation link (video uses a band, but with a cable machine can also be done)

• Push-Ups - 3 sets - 15 reps - 1min rest between

  • If regular push-ups are still hard, drop your knees to the floor.

Workout

Set 1
5 sets

1. Sumo 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: Now that you have mastered the technique (otherwise please do!!), the sumo deadlift will allow you to lift a heavier weight, with less back stress. Hips, knees, and toes open and pointing in the same direction.

   • Hinge at the hip level and always keep a straight back.

   • The 5th rep must be almost impossible to complete, so use a weight that allows you to fail at the 5th.

   • Video explanation link

2. Rest for 3 minutes and go again.

Superset sequence 2
5 sets