Swimmer’s Dry Land U14

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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

Base Stance Single Arm Row

Body Weight Squat/Frog Jump

Rotator Cuff Sliders

Single Leg RDL with Band

Toe Tap Matrix

High Plank: Hands on Foam Roller

3 Position Plank