Coronavirus Dryland Program By:Yg Programs
Yg Pro Swimmers!
During this time out of the water and away from recreation centers, we encourage you to keep moving! This dryland program was designed to allow you to work from home with minimal equipment or things that you should have access to throughout the home.
The program runs for 4 days, three of which focus on targeting a large muscle group (legs, core, and arms), and the fourth day is used as a recovery and mobility day where you choose your primary cardiovascular exercise. Each workout should take approximately 40 minutes (6 - 8 minutes of warm-up, 15 minutes of cardio base, and 20 minutes of strength / power).
Be sure to do each exercise with special attention to the proper shape. We want you to use this drylands program as a way to stay strong and fit during this time away from the pool, and not return with any self-induced injury from improper technique.
As always with any practice (dry land or in the water), you will get what you put on. Try to push yourself with each exercise. If you need more challenges, add an extra round of each set or try setting your training interval to: 50 on /: 10 off.
On the last pages of this program you will find descriptions of each exercise (some of which contain modifications). If you can't do any of the movements due to an existing injury, replace it with an exercise or modification you can do. For example, can't you put your arms over your head? Adjust your jumps to relax your arms at your side / across your chest, and exchange your push-ups and jumps for additional core or leg movement.
To keep track of the time of each session, you can use the stopwatch function on your phone or download an application like "Interval Timer" or another HIIT (High Intensity Interval Training) to do it for you. Since you're likely to do it on your own, play music to motivate you!
If you have any questions please let me know!
YG Coach
PS Keep us updated on your progress! Record a short video of your workout and tag us on Instagram @ygmultisport so we can share it with all of our teammates and fans in our story! Let's keep the team atmosphere while practicing safe social distancing.
Day 1: legs
"Equipment" required: chair or bench, towel or yoga mat (optional)
To warm
Jog -> Reverse Jog
High knees -> Jump for height
Kicks in the butt -> Jump for distance
Front ram with aerodynamic tilt (R&L)
Rev. Lunge with shoulder rotation (R&L)
Side shuffle with swinging arm
10 double foot jumps or skiers -> Short sprint -> Walk back
Cardio: 4 x: 45 on /: 15 off
Squat jumps
Mountain climbers
Skiiers
** Rest in the water ** 1:00 break
Strength / Power: 3 x: 45 on /: 15 off +: 30 rest between rounds
Lunges Forward
Toe Touch Crunches
SL Pistol Squat to chair / bench
Kick flapping
Side Shuffle (3 R shuffles, 3 L shuffles)
Wall sit
Day 2: Core
Required "equipment": towel, yoga mat, or carpeted area
To warm
Jog -> Reverse Jog
High knees -> Jump for height
Kicks in the butt -> Jump for distance
Front ram with aerodynamic tilt (R&L)
Rev. Lunge with shoulder rotation (R&L)
Side shuffle with swinging arm
10 double foot jumps or skiers -> Short sprint -> Walk back
Cardio: 4 x: 45 on /: 15 off
Belching
Cross shots
Side squat jumps
** Rest in the water ** 1:00 break
Strength / Power: 3 x: 45 on /: 15 off +: 30 rest between rounds
V-Ups or Alt. V-Ups
Elbow Plank
Russian twists
Inch caterpillars / worms
Supermans / Alt. Supermen
Streamline Sit Up
Day 3: Weapons
Required "equipment": stable bench / chair, towel or yoga mat (optional)
To warm
Jog -> Reverse Jog
High knees -> Jump for height
Kicks in the butt -> Jump for distance
Front ram with aerodynamic tilt (R&L)
Rev. Lunge with shoulder rotation (R&L)
Side shuffle with swinging arm
10 double foot jumps or skiers -> Short sprint -> Walk back
Cardio: 4 x: 45 on /: 15 off
Scissor jumps
Alpine skiing (side by side)
In and out
** Rest in the water ** 1:00 break
Strength / Power: 3 x: 45 on /: 15 off +: 30 rest between rounds
Lizards
Exits by hand
Crunches
Plank Walks
I ask myself
Stair step
Day 4: recovery / mobility
Required "equipment": towel, yoga mat, or carpeted area
To warm
Jog -> Reverse Jog
High knees -> Jump for height
Kicks in the butt -> Jump for distance
Front ram with aerodynamic tilt