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

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