From the GoSwim series, an improved twist on a classic dryland exercise.
Tag: Core
Monday Movie: The Bulgarian Bag
Don’t have a weight room? You can do some awesome exercises using the Bulgarian Bag. Find instructions on how to make one for $2 here.
Monday Movie: One-Leg Partner Punches
Ryan Woodruff
Head Coach
Lynchburg YMCA
Holding one leg off the ground makes this exercise an excellent core activator
Monday Movie: TRX Exercises
Monday Movie: Triple Clap Pushups
How many of your swimmers can do this?
Monday Movie: Team Ab-Rollers
Ryan Woodruff
Ryan.d.woodruf@gmail.com
This requires teamwork and some core strength!
Monday Movie: Spiderman Sled Crawls
Monday Movie: Spiderman Hold
Movie Monday: Reverse Spiderman Crawl
Dragon Flags
Tornado Ball
“The best oblique ab workout I’ve ever had,” said one of our swimmers after trying this exercise for 20 seconds.
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30-60-90
Ryan Woodruff
Here is one of our favorite core exercises. We call it 30-60-90 for each of the body angles where we pause.
Have the swimmer be seated on a physio ball and have a teammate stand on his feet. The swimmer should then streamline and hold a straight line from wrists to shoulders to hips as he moves through the different angles. We like to go for 1:00 straight shifting positions about every 3 seconds and finishing with 10 seconds holding the 30 degree position.
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