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PCCA Dryland Practice

Bringing a bit of the Center to you.

Coaches Mark and Nicole have put together a program of exercises you may do at home!

Feel free to mix and match Workouts / Supersets; however, be sure to do the Walking Warmup and Activation prior to each workout whether it is what we created or what you created. We also recommend doing extra cardio such as: Jumping jacks, Jump Rope, Running, Biking, Hiking, etc. In order to better maintain cardiovascular endurance. Hope to see you as you walk or run through your neighborhood.

Walking Warmup

At least 12 repetitions of each exercise
  • Knee to chest
  • Toe touches/Zombie Kicks
  • Ballerinas
  • Streamline Lunges
  • Side Lunges
  • Inchworm

Activation

2 rounds

 

  • Shoulders: 10 lateral raises, 10 forward raises, 10 “no moneys”, 10 prone T raises
  • Hips: 10 glute bridges, 10 ea. side clamshells, 10 ea. Side fire hydrants
  • Core Stability: 20 dying bug, 20 superman, 20 Bird Dogs

Workout #1

  • Walking Warmup
  • Activation
  • Superset: x2 (minimal to no rest between exercises; take :30-1:00 rest between supersets)
    • 30 Ice Skaters
    • 20 Body weight squats (3 sec down / 3 sec hold / 3 sec up)
    • 0:08 – 0:30 (or more) Hollow Hold
  • Superset: x3 ( 30 – 45 sec rest between exercises; 1:00 – 1:30 rest between supersets)
    • 50 % of max (ie. if you can do 10 in a row, do 5) Pushups (hands shoulder width apart, finger forward, move hips and shoulders together as you lower, as you lower bring elbows back)
    • 20 Jump Lunges
    • 0:30 – 1:00 + plank

Workout #2

  • Walking Warmup
  • Activation
  • Superset: x2 (no rest between exercises; 0:30 – 1:00 rest between rounds)
    • Bent-Over Flys (As Many Reps As Possible!)
      • 0:30 – 0:45 palms down
      • 0:30 – 0:45 palms down to up
      • 0:30 – 0:45 palms up to down
    • 0:10 – 0:30 Flutter Kick (As Fast As Possible!)
  • Superset: x3 (0:30 rest between exercises; 1:00 rest between rounds)
    • 20 Reverse Lunge to March
    • 10 Standing Hip Internal Rotation
    • 10 Standing Hip External Rotation
    • 0:10 – 0:45 Russian Twist

Workout #3

  •  Walking Warmup
  • Activation
  • Superset: x3 (minimal to no rest between exercises; 1:00-2:00 rest between rounds)
    • 0:15 – 0:30 Burpee w/o pushup
    • 0:15 – 0:30 Jump Squats
    • 0:15 – 0:30 Superman
  • Superset: x4 (NO rest between exercises; 1:00-1:30 rest between rounds)
    • 0:30 – 0:45 Lateral Raises (Palms Down)
    • 0:30 – 0:45 Shoulder Shrug (Pinch Shoulders to Ears)
    • 0:30 – 0:45 Forward Raise (Palms Down)
    • 0:30 – 0:45 Scapular Raise (Thumbs up; Arms at 30° Angle from each other)
    • 0:30 – 0:45 Flutter Kicks (as Fast as Possible!)

Exercise Demonstrations

Walking Warmup

Activation

Workout #1

Workout #2

Workout #3

Please stay healthy, we look forward to seeing you at the pool again soon. 

 

Your PCCA Coaches

Nicole, Mark, Kylene, Zoe, David and Dave

Dave Knochenhauer
Dave Knochenhauer
PCCA Swim Team Director