Dryland Training workouts

Dryland Training #3

Dryland  Shoulder blasters & Core                     

                                            

Core  with a balance ball

45 seconds on 15 seconds off

3x’s through

1:  Decline plank taps:  Feet on ball and tap one leg on each side. 2:  Ball Plank Rollouts:  Elbows on the balance ball, roll back and forth.                            3:  Glute bridge: Hold this position.  Advanced: Hold right leg up, and then left leg 15 seconds each.  4:  Balance Ball  Crunch      5: Ball pass back 6:  Stability ball side plank 20 seconds each side (5 seconds to switch) 1:00 Break  and repeat                                                 :

Water break 2:00 

Shoulder blasters: 

 Rest 5 - 10 seconds between each exercise. 

Watch the video for more detailed information.  Advance to 2:50 in the video.

1:  Both hands forward rotations:30 seconds

2:  Both hands reverse rotations:30 seconds

3:  Windmill rotations forward:30 seconds

4:  Windmill rotations reverse:30 seconds

5:  One hand rotations right side:  forward:15 seconds, reverse 15 seconds.

6:  One hand rotations left side:  forward:15 seconds, reverse 15 seconds.

7:  Alternating forward and backward rotations 15 seconds right side.

8:  Alternating forward and backward rotations 15 seconds left side.

9:  Double alternating forward and backward rotations.  (very challenging, watch video) :15 seconds

10:  Rotations with a stick (like freestyle):30 seconds

11:  Band rotations (use a very thin or light band)  10 forward, 10 backward.

12:  Laying down band rotations.  10 forward, 10 backward.

13:  Elbow rotations 15 seconds inside, 15 seconds outside.

14:  Stretch behind the back:30 seconds

15:  Stretching from the side:30 seconds

**More flexibility and strength exercises**

5 x’s swimmers hover (Watch video)

Rotator cuff stretching

Watch Video on Internal and external stick stretches (Advance to 1:30 in the video). 

 I use a 5 foot 1-inch PVC pipe.  Cost: Approximately $3.00 at Menards.   A broomstick will work great also.

3x’s Internal rotator cuff stick stretch (15 seconds on, 5 off)

       Please perform this drill for the right and left side.

3x’s External rotator cuff stick stretch (15 seconds on, 5 off)

Please perform this drill for the right and left side.

Core stretching

5 x’s cat/cow stretches at 5 seconds in each pose.

5x’s upward dog, downward-facing dog stretches hold 5 seconds each.

2x’s Seated spine stretch:30 seconds each side.

Child's pose with streamline hands

15 seconds forward, 15 seconds right side, 15 seconds middle (again), 15 seconds left side.

Finished!!

Workouts require some equipment. Amazon, Wallmart, Dunhams will have all of the supplies we use. These are the workouts we used for our dryland training sessions.
Ask anyone who has done the NLY dryland training, it WORKS!! Let's come out of this downtime in the best shape ever!
I will be posting more workouts soon.

Dryland Training  #2 2020

Legs  

Warm-up  (important to warm-up or you might pull a strain a muscle)

2x’s through

Jog in place @ :20

Mummy kicks @ :20

Cross Jacks  @ :20

Butt kicks @ :20

High Knees @ :20

Ski jumps @ :20

Dynamic Stretch   

Dynamic Stretch in one place 5 Minutes

Line up:

1:   Walking quad stretch (each step stretch)      

2: Hamstring scoops

3:  Frankenstein walk

4:  Walking lunge toe raise

 (Opposite arm, Opposite leg

5:  Left, Right, Middle

*Both hands right, Both Hands Middle, Both Hands Left

6: 90/90 Stretch  

5x’s hold for 5 seconds each side

7:  Leg swing left & right side 5x’s each

8:  Hand swing left & right side 5x’s each.

                                                 

Core 

3x’s   30 on 10 off

1: Balance ball roll out 2: Ball crunch  3: Ball leg raise       4:  Ball Pass back 5:  Birddog right hand left leg 6:  Birddog left hand right leg 7:  Side balance right side last :15 Star plank 8:  Side balance left side last :15 Star Plank. Rest 1:00

Main Set workout

3x’s through (Timed for some, reps for others)

Leg workout portion is on this video link: Watch first.

How to do at home leg workouts

1: 10 x’s each arm: EVF Tubing pull Watch video: How to do the EVF drill. 2: 30 seconds with 15 seconds rest:  Squat lunges (watch video) 3: Bulgarian split squat (start out with no weights, add in a couple of weeks) 10 each leg 4:  Lunges with hands on head (watch video) 10 each leg. 5:  Jump squats (15) 6:  Rest 1:00 stretch quads and hamstrings 7:  Squats with hands behind the head (20 reps) 8:  Side squats (10 each leg) 9:  Crab Walks 5 left, 5 right x’s 3 10:  Calf Raises:  15 each leg (this can be done on the stairs or the aerobic step) 11: 1 x 1:00 wall sit:  :30 regular, 15 left leg raise, 15 right leg raise It is highly recommended that you go through at least 10 minutes of stretching when you complete this workout.  The yoga series should be a part of the stretches.

Lower arched back fix

(watch the video and perform the last exercise every day)

Go into 7:00 minutes in so you don’t have to listen to all of the talking.

Lower back fix

Stretch (VERY IMPORTANT!!!)

1: Standing quad stretch 3 x 20 seconds each side

2: Sitting hamstring stretch 3 x 20 seconds

3: Sit on feet for 3 x 20 seconds, Lean back for an extra 10 seconds if 4: possible.

4:  Yoga series

1.  Start in plank 
2. Upward dog 5 seconds
3. Downward dog 5 - 10 seconds
4. Raise right leg up as high as you can
5. Swing it through to runners' pose.
6. Crescent pose 20 seconds.

(repeat same thing other side)

The same thing as crescent pose, but warrior 0ne 20 seconds (warrior one has the foot sideways), warrior II 20 seconds, reverse warrior 20 seconds.  Same thing on the other side.

5:  Cat, cow

6:  Beach Pose

7:  Child's pose