Phase I Bulletproof Swimming

Phase 1: Control and Range of Motion Required for Swimming (Weeks 1-3)

The purpose of the first focus in this plan is to create quality movement patterns in core exercises.

We want to learn how to move and control the entire shoulder girdle, from the shoulder blade as a base to the shoulder joint as a source of movement; to get a feel for good abdominal and pelvic control, and to be comfortable with movement on land so that we can create truly useful strength in the future.

Guidelines

For the superset: begin with the first exercise, complete the reps followed by a short rest (20-30 seconds,) then move to the second exercise of the set, and so on until all exercises are completed. 

After completing 1 round of the superset, rest as needed for a full recovery, and then start the superset again for your next round. Once you complete all rounds, move on to the next superset. 

Course Content

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