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Dryland

Dryland exercises done in succession.

 

Sets = 3

Reps.

Link

1 Rotator Cuff Internal 15-20x  
2 Rotator Cuff External 15-20x  
3 Wall Sit Flat Back   Sets =4
3a WS Backstroke 60 sec. https://tinyurl.com/2kcf8jma
3b WS Freestyle 60 sec.  
4 Foot Extension 50x  
5 Torso Rotation Left 15x https://tinyurl.com/5h5w93za
6 Torso Rotation Right 15x https://tinyurl.com/teefwcjz
7 Forward Roll    
7a Forward Roll none https://tinyurl.com/jwz27798
7b Quick Roll 3x https://tinyurl.com/2nbct6s4
8 Arm Rotation 12x  

4 sets single arm 4 sets double arms

9 Jump Knees-Up 12x https://tinyurl.com/3xhjth7p
10 Vertical Stretch 12x  
Dryland exercises done in succession.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                
Drills3 (or 4) SetsRepsLink
1Rotator Cuff Internal15-20x
2Rotator Cuff External15-20x
3Wall Sit Flat Back4 sets – 2 each
a. backstroke60 sec.https://tinyurl.com/2kcf8jma
b. freestyle60 sec.
4Foot Extension50x
5Torso Rotation Right15xhttps://tinyurl.com/teefwcjz
6Torso Rotation Left15xhttps://tinyurl.com/5h5w93za
7Forward Roll
a. quick roll4xhttps://tinyurl.com/2nbct6s4
b. standingadvancedhttps://tinyurl.com/jwz27798
8Arm Rotation Slow4 sets – 2 each
a. single arm12x
b. double arm12x
9Jump Knees Up12xhttps://tinyurl.com/3xhjth7p
10Vertical Stretch60 sec.
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