Strength Training Equipment:
Stretch Cords with handles
Useful for Resistance Training, Swim Conditioning and PreHab
useful for Resistance Training, especially good for hips & butt
Dumbbells (kettlebells work too!)
useful for strength training
Box / Soft Plyo Box:
useful for step-ups, plyometric moves, dips, etc.
TRX Suspension Straps:
useful for full-body workouts with the added benefit of a strong core.
Stability / Swiss Ball
useful for a variety of stability / core exercises
Any other instructions????
Dumbbells & 1 option for TRX
Warm up with 3 to 5 minutes of light activity
Use a moderate weight. Lift with control, not too fast.
Complete 3 rounds of 10 reps of each exercise:
#1: Multi Fly for Shoulders
More challenge: stand on one leg
#2: Rear Lunge + Row
Use TRX if you have it, if not, weights.
#3: Thread The Needle Side Plank
#4: Step Up + Overhead Press
#5: Single Leg Sit + Hammer
#6: Plank + Flexion (Advanced Bird Dog)
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