SMST Dry Land Training Program

                                                                                     chin is up over the bar. Let your arms come to full extension at the bottom of each rep.

# 14 - Rest - Rest after pull-ups before heading to the next pull-up bar.

# 15 - Towel hold hang from the Pull-up Bar - http://youtu.be/80BY0gakrV4 - Firmly grab hold of one end of the towel with each hand

                                                                                           and hang down until your elbows are at a 90 degree angle. Hold on tight and enjoy the ride !

# 16 - V-Ups -                              This is an effective exercise for developing the abs, and is performed by extending the arms and legs, then

                                                          crunching up to bring them all together. It can be quite challenging for beginners as it requires a certain amount

                                                          of core strength and balance.

# 17 - Medicine Ball Wall Throw - http://youtu.be/TdzhCmdTleo - Stand several feet in of a the wall, your feet shoulder-width apart. Hold the

                                                                   medicine ball with both hands in front of your chest and forcefully throw the ball against the wall by

                                                                   pushing it away from your chest. As you catch the ball from the rebound, bend your knees. Step

                                                                   forward with one leg and forcefully throw the ball repeating as many as you can in 30 seconds. 

# 18 - Squats with a Core-ball  - http://youtu.be/ADsMDYxIIkM  - Stand with your feet hip-width apart, holding the core-ball directly in

                                                                   front of your body with your arms stretched out. Try not to allow the knees to bend past 90 degrees.

# 19 - Stretch Cords -                                - Be sure you are crouched down with your torso in a horizontal position. Keep your head in the

                                                                   same horizontal plane looking down. Pull through mimicking the freestyle pull making sure you complete

                                                                   the pull vigorously with the triceps fully extended. 

# 20 -

# 21 - Partner Medicine Ball Sit Ups and Throw -                           - Take a light medicine ball. One partner will be standing while the

                                                                   other is on the ground performing a sit up. The partner on the ground should bend their knees and lay

                                                                   back on the ground with the ball extended overhead. As they sit up, they are going to throw the ball to the

                                                                  partner that is standing. The partner standing will then pass the ball back to the partner that is seated and 

                                                                  then will lie back down and repeat. 

# 22 -

# 23 -

# 24 -

# 25 - Bear-walk - Walk up and walk out - maintain relatively straight legs.

# 26 - Stationary Crab walk position - http://youtu.be/uRWCViyOhVA - Assume a crab-walk position, with your arms and feet flat on the

                                                                              floor. Lift your hips and keep them high. 

# 27 - Streamlines Lunges

# 28 - Stretch Cords - Lawnmower -

# 29 - Spider-Man Like Pushups - http://youtu.be/m-GUbSxBm8E - Pull your knees up and cross to the other side of your body while

                                                                                                                             performing push-ups.

# 30 - Stretch Cords