WORKOUT GUIDE FOR SWIMMERS
Jumping Jacks 10 reps
High Knees or Sprint in place for 30 seconds
Stutter Steps 15 seconds
YTW Scapula Activation 10 reps
Reverse Lunge 10 reps
Glute Bridge 10 reps
Dead Bug 10 reps
Hip Opener 10 reps
Towel Rows 10 reps
Good Mornings 10 reps
Pushups 10 reps
WORKOUT GUIDE FOR BASKETBALL
Sprint in place or High Knees for 30 seconds rest for 5 then 30 seconds.
Burpees 10 reps, rest for 30 seconds 10 reps then rest 30 seconds
Squats 10 reps, rest for 30 seconds 10 reps, rest 30 seconds
Carioca 10 seconds, rest 10 seconds, 10 seconds, rest 10 seconds
Modified Stutter Steps 10 reps, rest 60 seconds 10 reps
YTW Scapula Activation 60 seconds
Pushups 10 reps, rest 30 seconds, 10 reps, rest 30 seconds
Chair Dips 10 reps, rest 30 seconds, 10 reps and rest.
Optional Core Workout for 5 minutes
WORKOUT GUIDE FOR FOOTBALLERS
Sprint in place or High knees 30 seconds
Jumping Jacks + Squat Jumps 30 + 30 seconds
Laterals 15+15 seconds per side
Carioca 30 seconds
Squats 10 reps
Bulgarian Split Squats 10 reps per leg
Rest 1 Minute
Glute Bridge 10 reps
YTW Scapula Activation 60 seconds
Good Mornings 10 reps
Push-Ups 10 reps
Towel Pulls 15 reps
Core Activation Activity (Optional) 30 seconds
Crunches 10 reps , Leg Raises 10 reps, Bicycle 10 seconds
Modified Leg Scissor Raises (Optional 10 seconds )
