Swimmer’s Dry Land 15+

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Important Note:

Receipt of the program does not constitute a doctor/patient relationship with WellSport. This program is not aiming to treat any diagnosed condition or provide/supersede medical advise. You assume the risk that comes with starting an exercise program and understand that you should always be cleared by your health care provider before beginning an exercise regimen.

Warm-Up Exercises
Prone W’s


Wall Press Heel Taps

Bird Dog DB Row

Squat Overhead Press/Jump Squats

Side Plank External Rot

Single Leg RDL with Row

Toe Tap Matrix

High Plank: Hands on Ball

3 Position Plank