Www.teamunify.com



Directions:This four day dryland circuit is designed to supplement your training in the water, not to replace it all together. You must do all four days in order. It does not matter what day you start on. As of right now the exercises are on an interval of 30 seconds on and 30 seconds off with the exception of the mile run and the rotator cuff exercises. Make sure you write down how many of each exercise you complete for each set.Day 1: LegsAir Squats-Squat down bringing your hips past parallel with your knees. Keep back arched throughout and press though the heels while keeping them in contact with the ground. Knees must not bend towards each other. Arms may be used for balance.Monkeys-Start in a piked push-up position with hips high. Lower chest and head toward the ground, then push back up, stand, and do a high knees jump (jump and bring knees towards your chest). Repeat.Ski Jumps-With feet together jump laterally over a line or a small object.Back Kicks-While lying on the ground with hands underneath you perform flutter kicks 6-12 inches off the ground.Sumo Squats-Same as an air squat and add a jump into a streamline position. Land and absorb down into the next sumo squat.Streamline Lunges-With arms in streamline position perform a lunge. Jump straight up from the bottom of the lunge and absorb down into the next lunge. Make sure your knees do not touch the ground and your front knee does not bend past your ankle.Day 2: Chest1 Arm Pike Push-ups-Begin by lying flat on your stomach with one arm behind your back and the other ready for a push up with hand under the shoulder. Push up with your one arm keeping your hips on the ground. Then pike up high so only your hand and feet are touching the ground. Then lower back down to your hip and alternate.Sit ups-Start by laying on your back and knees bent by 90 degrees. Hands start on thighs with arms fully extended. As you sit up, slide your hand up to your knee until your wrist touches it. Lower down and only allow your lower back to touch the ground. Keep shoulder blades off the ground the entire time.Burpees-Start in a push-up position. Perform one push up bringing your upper arm parallel to the ground. Jump your feet underneath your body then jump up into a streamline. Absorb the landing and jump your feet back out so you are now in a push-up position.Bicycles-Begin by balancing in your glutes with feet in the air. Do not let your lower back touch, hands, or arms touch. Alternate extending each leg straight out about 6 inches off the ground.Push-ups-Begin by lying on your stomach with hands outside the shoulders on the same plane. Push up so that arms are fully extended and body is aligned the entire time. Lower down until upper arms are parallel to the ground.Toe Touches-Begin by lying flat on your back with legs extended straight up in the air, perpendicular to the ground. Hold legs still while reaching up to tough your toes with hands as fast as possible.Day 3: Full BodyV-Ups-Begin by lying on your back in the streamline position. Pike up with feet and arms at the same time to touch your hands to your feet. Lower your legs and arms at the same time and do not touch the ground with them.Elbows Tight Push-ups-Begin by lying on the ground with your hands under your shoulders and elbows touching your ribs. Push up to full arm extension while keeping your body aligned the entire time.Alternating Sit-ups-Begin by lying on your back with knees bent at 90 degrees and arms across your chest. Twist while sitting up to bring the outside of one elbow to the outside of the thigh on the opposite side. Go down onto the shoulder closest to the ground and roll your back to the center and repeat. Example: outside of right elbow touches the outside of the left leg then lower onto the left shoulder.Row Boats-Begin in a tuck position balancing on your glutes. Extend legs and back so they are 6 inches off the ground the return to the tuck position. Hands can be used for balance, but they cannot touch the ground or grab legs.Day 4: ShouldersAbducted Arm Rotator Cuff (R.C.)-Begin by lying on your back with your upper arm perpendicular to your body. Elbow should be in line with shoulder. Your forearm is perpendicular to your upper arm with the hand directly above the elbow. Using no more than 5 lbs, rotate your shoulder so your hand touches the ground below and above your elbow. Try to keep your elbow from sliding around.Adducted Arm Rotator Cuff (R.C.)-Begin by lying on your side. Place your elbow that is opposite to the side you are laying on, on your hip. Your upper arm and elbow stay in contact with your ribs and hip respectively throughout the exercise. Your forearm is perpendicular to your body starting by pointing at the ceiling. Use no more than 5 lbs, rotate your shoulder so that your hand touches the ground then points straight up to the ceiling. Make sure not to bend your elbow and keep your forearm perpendicular to your body.Pike Push-ups-Begin with hands and feet on the ground and hips pike high in the air. Hands should be on the same plane as the shoulders and placed just wider than shoulders. Lower your chest towards the ground with your elbows bending out away from your body. Try to gently touch your chin to the ground. Push back up maintaining the pike position. Attempt to keep legs a straight as possible.Crunches-Begin by lying flat on your back with thighs perpendicular to the ground and your lower legs parallel to the ground. Arms start across your chest. While holding your legs still crunch up so that your elbows touch your knees (not pictured properly). Lower back down and repeat.Right/Left Side Plank-Begin with body on side, arms fully extended (one towards ground and one towards ceiling), hand on the ground should be directly under the shoulder, and body should be perfectly straight. Do not let your hips sag or bend forward/backward. ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download