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    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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