Gannon Swimming

Strength & Conditioning

Exercise Guide

Warm Up

Knee to Chest

Quad Pull

Hip Hinge or Hamstring Lock Outs

Leg Swings (Front to Back)

Leg Swings (Side to Side)

90/90 Hip Rotations

Rocking Hip Flexor

T-Spine Rotations

90/90 Shoulder Windmills

Kneeling Ankle Pulses

Monday

IYT

Lying Shoulder Press Plus

Goblet Squat

Dumbbell Pull Over

Single Arm Overhead Dumbbell Carries

Pallof Press

Wednesday

Scap Push Ups

Movie Star External Rotation

Snatch Grip RDL

Single Arm Dumbbell Row

Half Kneeling Shoulder Press

Weighted Plank

Friday

Partner Shoulder Stability

Resistance Band Face Pulls

Single Arm Reverse Dumbbell Lunge

Barbell Row

Band Pull Aparts

Streamline Holds

Flexibility Finisher

Hip Flexor Stretch

Pigeon Stretch

Hamstring Stretch

Quad Stretch

Pec Stretch

Lat Stretch

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