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

Updated: Aug 25, 2022

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




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