Use these strength and mobility moves to balance your swimming program.

Use these strength and mobility moves to balance your swimming program.

A balanced swimming program should include posterior chain exercises as well as flexibility and mobility work to counteract tight hips and chest. The TRX Suspension Trainer serves as a great tool, especially for swimming, because it requires you to constantly stabilize your body in an unstable environment.

“Because efficiency in the freestyle stroke comes from a connected torso rotation and pull, these exercises—which incorporate various movement patterns throughout the entire posterior chain—help teach the body to understand what a fluid rotation should feel like,” says TRX master instructor Kari Woodall, who designed this workout.

Move from exercise to exercise with minimal rest. Cycle through the entire sequence 2–4 times, resting 2–4 minutes between rounds.

Forward Y Lunge
Single-Arm Power Pull
Resisted Rotation
Prone Plank With Wheelbarrow Walk
T Fly-Split Raise Combo
Single-Leg lunge Combo

Key: SF = Stand facing anchor | SFA = Stand facing away from anchor GFA = Ground facing away from anchor SSW = Stand sideways to anchor | MAP = Maintain active plank

Find TRX Suspension Trainers (starting at $200) and more info at Trxtraining.com.

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