Strength and Mobility Workout 29

Tuesday Lower 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

• 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

Pre-Set

• Lying or seated Leg Curl - 3 sets - 12 reps - Last set to failure - Rest 1min between

  • Last set to failure: it means that you won’t stop until you can move the weight any longer. If you are doing over 15 reps, the weight is too low.

  • 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

Set 1
5 sets total

• Hack Squat Machine - 5 reps

  • Hack Squats are a safer version for us swimmers without enough strength and mobility (yet) to do Squats. Your back is protected, and the load goes to your legs, which is the outcome we want.

  • Notice this isn’t in a superset, so challenge yourself with a weight that gets you to failure in 5 reps.

  • Pro tip: ensure your feet are not too high or too low. Ideally, when you are at the bottom of the movement your knees form a perfect 90-degree angle.

  • Video and explanation link

• Rest for 2 minutes and go again!

Superset 2
4 sets total

• Single Leg Romanian Deadlift - 8 to 10 reps on each leg

  • Notice the variation!!! Single leg! We are introducing a challenge to the exercise, and balance here is key. It is OK to lower the weight and fail to keep balance initially. You will notice that is easier on one leg, but that is because of body imbalances we are going to fix!