MON/WED/FRI DRYLAND PROGRAM (Ages 12 and Up)

WARM UP

- Jumping Jacks 1 minute

- A,Y, and T 2 x 15 sec hold each

- IR/ER with Band x 20 each

Diagonal pull with Band x 20 each

STRENGTH (2 Rounds)

- Bridge holds 3 x 10 seconds

- Lunges 1 lap around pool

- Plank with band pull 10 each side

- Leg lifts with partner x 20 reps

- Push up Burpees x 15 reps

A,Y and T

IR/ER with Band

Diagonal with Band

Bridge Hold

Lunges

Plank with Band Pull

Leg Lifts with Partner

Push Up with Burpees