Swimming Cycle 2 Week 5 June 11Th Day 1 Day 3 Plate Warm-Up 1 X 10

Swimming Cycle 2 Week 5 June 11th Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Single Leg Squats(back leg on bench) x 8 each leg Continuous Squat Jumps no weight x 15 ss w/ S.L. Bridges 2 x 15 each leg x 8 each leg ss w/ S.L. Bridges 2 x 15 each leg no weight x 15

Push Ups 1 x 8, 1 x AMAP Machine Adduction 2 x 8 S.L. Stability Ball Hamstring Curls 2 x 15 each leg Lying DB Fly 2 x 8 Front Delt Raise w/ Lateral Drop 2 x 8 Glute/Hams 2 x 8 Bent Over Row 2 x 8 Lat. Pull Down 2 x 8 DB 1-1-2 Shoulder Press 2 x 8 0,45,90 Delt Raise 2 x 8 each way Pull Ups(use assistance if needed to get reps) 1 x 8, 1 x AMAP DB Alternating Bent Over Row 2 x 8 each arm Lying DB External Rotation 2x 15 Cable Glute Kicks 2 x 15 each leg Any Bicep Exercise 2 x 10 1-1-2 DB Shoulder Press 2 x 6 each way Any Tricep Exercise 2 x 10 Lying DB External Rotation 2 x 15 Cable Delt Pull Down(Front, start @shoulder height) 2 x 8 Any Bicep Exercise 2 x 8 Any Tricep Exercise 3 x 8 Choose Ab Routine: see website Lying Delt Raise and Pull 2 x 15 Shoulder Stretches: see website Choose Ab Routine: see website Shoulder Stretches: see website Swimming Cycle 2 Week 6 June 18th Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Single Leg Squats(back leg on bench) x 8 each leg Continuous Squat Jumps no weight x 15 ss w/ S.L. Bridges 2 x 15 each leg x 8 each leg ss w/ S.L. Bridges 2 x 15 each leg no weight x 15

Push Ups 1 x 8, 1 x AMAP Machine Adduction 2 x 8 S.L. Stability Ball Hamstring Curls 2 x 15 each leg Lying DB Fly 2 x 8 Front Delt Raise w/ Lateral Drop 2 x 8 Glute/Hams 2 x 8 Bent Over Row 2 x 8 Lat. Pull Down 2 x 8 DB 1-1-2 Shoulder Press 2 x 8 0,45,90 Delt Raise 2 x 8 each way Pull Ups(use assistance if needed to get reps) 1 x 8, 1 x AMAP DB Alternating Bent Over Row 2 x 8 each arm Lying DB External Rotation 2x 15 Cable Glute Kicks 2 x 15 each leg Any Bicep Exercise 2 x 10 1-1-2 DB Shoulder Press 2 x 6 each way Any Tricep Exercise 2 x 10 Lying DB External Rotation 2 x 15 Cable Delt Pull Down(Front, start @shoulder height) 2 x 8 Any Bicep Exercise 2 x 8 Any Tricep Exercise 3 x 8 Choose Ab Routine: see website Lying Delt Raise and Pull 2 x 15 Shoulder Stretches: see website Choose Ab Routine: see website Shoulder Stretches: see website Swimming Cycle 2 Week 7 June 25th Day 1 Day 3 Plate Warm-Up 1 x 10 each way Plate Warm-Up 1 x 10 each way Wood Chops, Standing Russian Twist, Squat w/ big circle, Wood Chops, Standing Russian Twist, Squat w/ big circle, Lateral Lunge and Press Lateral Lunge and Press Shoulder Warm Up 1 x 10 each way Shoulder Warm Up 1 x 10 each way Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Standing 90/90, Standing Rear Delt Pull, Inverted 45. Rear Delt Raise, Lying Ext. Rot. Single Leg Squats(back leg on bench) x 8 each leg Continuous Squat Jumps no weight x 15 ss w/ S.L. Bridges 2 x 15 each leg x 8 each leg ss w/ S.L. Bridges 2 x 15 each leg no weight x 15

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