DON’T FORGET TO PRACTICE YOUR NEW MOVEMENTS!
200 meter walk, jog or run
10 reps of each new movement with great form
Rest 30-60 seconds
3-5 rounds based on how you feel
Movements:
- Lunge – Instruction Video
- Chair Dip – Instruction Video
Movement Physiology & Function:
Lunge:
Muscles worked – Quads, Hamstrings, IT’s, hip flexors, abs, low back, glutes
Application – Kneeling down for things.
Chair Dip:
Muscles worked – delts, traps, abs, triceps, forearm, depending on modification, muscles in the lower body as well
Application – Hopping up to sit on a tall stool or bench seating, these help with getting out of the pool and from floor positions
