Strength and Mobility Workout 5
Tuesday Lower Body
Welcome to the third lower body strength and mobility workout!
We are continuing our gradual adjustment to dryland, a little more difficult this week. Stronger legs and buttocks coming your way!
Let’s work!
GYM WORKOUT
Warm Up
10 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.
Air Squats (body weight) - 4 sets - 12 reps - Rest 1min between
Workout
Today, we are going to work with 2 supersets. Ready? Let’s go!
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.
Superset 1. 5 sets total
Hack Squat Machine - 5 reps each side
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. Use a weight that challenges you to complete 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.
Decline Sit Ups - 12 reps
If you can perform 12 reps easily, hold a dumbbell or a plate close to your chest to make it more challenging.
Video and explanation link Notice the video is not declining. Find an ab-declined bench at your gym and use it. If they don’t have one, flat is fine.
Rest for 2 minutes and go again!
Superset 2. 4 sets total
Side Lunges - 8 reps per side
Start with body weight. If you can complete 8 easily, start holding a kettlebell, dumbbell, or plate.
Pro Tip: Each of us has a different level of flexibility and mobility and this exercise will help with that. Separate your legs to the point where you can bend your knee comfortably in the lower point, and also feel a nice stretch in the inner thigh of the extended leg. It might require some trial until you find the right spot.
Kettlebell Swings - 12 reps
Amazing all-around exercise. It will challenge and strengthen your glutes and lower back and will help with hip mobility. The key to this exercise is to bend at the hip and avoid rounding your back.
Rest for 2 minutes and go again!
Stretching, Mobility, and Cool Down
Refer to this document 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.
Glute/Lower Back Stretch - 1 minute per side
Figure 4 w/Hip Flexor Stretch - 1 minute per side
Quad and Calf Foam Roll - 1 minute for each muscle
HOME WORKOUT
Warm Up
If you can start by walking and climbing stairs, please do so for about 10 minutes. It helps to prepare your joints and muscles.
Air Squats (body weight) - 4 sets - 12 reps - Rest 1min between
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