I am looking to see what everyone out there is doing for there dryland program or strength program.
I work at a facility called IHPSWIM and we take a functional approach to our training. We are taking the intensity to the next level since taper is right around the corner,
Here is what we did yesterday with the Fort Lauderdale aquatics of Boca Raton.
Leg Circuit
3 x
24 squats
24 lunges
24 split jumps
12 jump squats
(we do this twice through non - stop in under 2:30)
That is a total of 6 sets - killer leg workout!
We finished with some core work and some rope climbing.
What are you guys doing out there or what questions do you have?
Grif Fig
Founder of IHPSWIM
3. "Mummy Rolls" - this is quite fun! Probably not too challenging, unless you can go fast enough with enough control. Same mat as #1. Lie mummy style again, legs straight. Now, roll, 360 turns! All the way down, with control, using all your core and stabilizing muscles to go perfectly straight, which is not as easy as it looks! Amazing everyone in the gym and you will likely scare most people away from the mats with this one.
My Pilates teacher taught me a similar exercise with arms overhead in the streamline position. Lie face up, put the arms overhead, tighten up your core, and then lift both arms and legs just a bit so that the body is in a crescent. (If you can't lie on your back and lift both legs six inches without arching your low back or sticking out your stomach, you aren't strong enough to do this exercise.) After you flip, lift arms and legs again just a bit to make a crescent but face down; then flip again. Don't use arm- or leg-waving to generate the momentum to turn over. It's fun, and it's also a lot like flipping from back to front at the beginning of a backstroke turn.
3. "Mummy Rolls" - this is quite fun! Probably not too challenging, unless you can go fast enough with enough control. Same mat as #1. Lie mummy style again, legs straight. Now, roll, 360 turns! All the way down, with control, using all your core and stabilizing muscles to go perfectly straight, which is not as easy as it looks! Amazing everyone in the gym and you will likely scare most people away from the mats with this one.
My Pilates teacher taught me a similar exercise with arms overhead in the streamline position. Lie face up, put the arms overhead, tighten up your core, and then lift both arms and legs just a bit so that the body is in a crescent. (If you can't lie on your back and lift both legs six inches without arching your low back or sticking out your stomach, you aren't strong enough to do this exercise.) After you flip, lift arms and legs again just a bit to make a crescent but face down; then flip again. Don't use arm- or leg-waving to generate the momentum to turn over. It's fun, and it's also a lot like flipping from back to front at the beginning of a backstroke turn.
