Coach Bill's Update - Dryland of the Day January 1th, 2021

Bill Strickland

Ahoy hoy Trumbull Pisces,

Here it is the Dryland of the Day for Monday January 11th, 2021!! This is what the Pisces will be doing during the Zoom meeting today so if you miss it, you can still get a workout in.

The links for the Zoom workouts with the Pisces coaches will be sent out to each group as well.

A Few things to remember when doing dryland on Zoom today or on your own.

  • Make sure to wear appropriate dryland clothing – T-shirt, shorts, and sneakers
  • Make sure to be an area that gives you plenty of space to do the dryland activities
  • Make sure to have water near by
  • If at any time the exercise gives you pain or discomfort, stop and tell a coach, or if doing on your own move to different exercise.

All Pisces should get the Cardio work in before the Zoom meeting while you still have sunlight!! Also try to get out there and get a run, bike, jump rope or whatever you can do to get your heart rate up!!

Black and Yellow Swimmers

Set #1

  • :35 Secs Jumping Jacks
  • :35 Secs Side Jacks
  • :35 Secs Side Lunges
  • :35 Secs Calf Raises with Shrug 
  • :35 Secs Vertical Leg Crunch
  • :34 Secs Butterfly Situps
  • :35 Secs Mountain Climbers
  • :35 Secs 5 Streamline Jump Ups / 5 Jumping jacks
  • :35 High Knees
  •  

Set #2 – 2 Rounds

  • 12 x Burpees – No Pushups or Jump  
  • 10 x  Kneeling Push ups
  • 8 x Tuck Jumps

Set #3 – 2 Rounds

  • 12 x Squats  
  • 10 x Squat Jax  
  • 10 x Squat Jumps  

Set #4 – 2 Rounds

  • 12 x Lunges  
  • 12 x Reverse Lunges  
  • 8 x Lunge Jump  
  • 16 x Lunge Jax  

Set #5 – 2 Rounds

  • 12 x Plank Jax  
  • 12 x Plank Leg Raises
  • :45 Plank Hold

Age Group Swimmers

  • :40 Secs Jumping Jacks
  • :40 Secs Side Jacks
  • :40 Secs Side Lunges
  • :40 Secs Calf Raises with Shrug 
  • :40 Secs Vertical Leg Crunch
  • :40 Secs Butterfly Situps
  • :40 Secs Mountain Climbers
  • :40 Secs 5 Streamline Jump Ups / 5 Jumping jacks
  • :40 High Knees

Set #2 – 2 Rounds

  • 14 x Burpees – No Pushups or Jump 
  • 14 x  Kneeling Push ups
  • 10 x Tuck Jumps

Set #3 – 2 Rounds

Set #4 – 2 Rounds

  • 14 x Lunges 
  • 14x Reverse Lunges 
  • 10 x Lunge Jump 
  • 18 x Lunge Jax 

Set #5 – 2 Rounds

  • 14 x Plank Jax 
  • 14 x Plank Leg Raises
  • :50 Plank Hold

Senior Swimmers

  • :45 Secs Jumping Jacks
  • :45 Secs Side Jacks
  • :45 Secs Side Lunges
  • :45 Secs Calf Raises with Shrug  
  • :45 Secs Vertical Leg Crunch
  • :45 Secs Butterfly Situps
  • :45 Secs Mountain Climbers
  • :45 Secs 5 Streamline Jump Ups / 5 Jumping jacks
  • :45 High Knees

Set #2 – 2 Rounds

  • 16 x Burpees – No Pushups or Jump 
  • 16 x  Push ups
  • 12 x Tuck Jumps

Set #3 – 2 Rounds

  • 20 x Squats 
  • 20 x Squat Jax 
  • 20 x Squat Jumps 

Set #4 – 2 Rounds

  • 16 x Lunges 
  • 16x Reverse Lunges 
  • 12x Lunge Jump 
  • 20 x Lunge Jax 

Set #5 – 2 Rounds

  • 16 x Plank Jax 
  • 16 x Plank Leg Raises
  • 1:00 Minute Plank Hold

Exercise Key