2017 Swim Strength Summit

Mobile Apps

1) Go to the app store on your mobile device.
2) Download the TrainHeroic (one word) app
3) Open TrainHeroic and you’ll be prompted for a code.
4) Enter one of the following codes (You’ll be able to enter all three after your account is made).

Gold-RMGold17
Silver-RMSilver17
Bronze-RMBronze17

5) Create your TrainHeroic login. This is for the app itself and for storing your training data.
6) Access your programming. You can enter extra codes in your settings.

Performance Training Q & A

Quick Tips

PVC (or lacrosse ball) Behind Knee x 1:00
Roller Hip Drives x 20 each side
Scorpion x 8 each side
Band Hip Flexor Stretch x 1:00 each side
Balance Lunge x 5 each side (move slowly)

Complete three rounds of the following exercises.

T-Spine Foam Roll x 45 seconds
Iron Cross x 8 each leg
Scorpion x 8 each leg
Hip Flexor Stretch + Quad Foam Roll x 45 seconds each leg
QL Doorframe Stretch x 45 seconds each side (low hand position for deeper stretch)
Deadbug x 8 each side (low back firm to ground)
Hip Hinge + Band x 12

Complete three rounds of the following exercises:

-Chicken Wing x 10 reps each side
-T-Spine Rotation x 10 reps each side
-Brettzel Hold x 45 seconds each side
-T-Spine Reach x 10 (slow movement)
-Plank w/Crossing Reach x 5 each side
-Spiderman w/Hip Drives and Reach x 10 drives/5 arm reaches each arm

Complete three rounds of the following.
Wall Slides x 10
Shoulder Circles x 10 each direction
Band Pullapart x 10 overhand/10 underhand
Scap Push Ups x 12
Hanging Shoulder Circles x 10

Tutorial: Warm Up

Tutorial: Mobility

Tutorial: Strength

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