The ‘daily dryland’: Ideas to stay active while at home-week 3

By Reach for the Wall Staff

Today’s post contains the second dryland workout provided by Doug Markoff. This is a whole-body workout that engages core muscle groups as well as gets the heart rate going. Also, don’t miss today’s free online sessions from Fitter and Faster and CG Sports Management. These are perfect to break up your day and provide some much needed interaction with someone other than those in your home…but please, do stay home & stay positive

Today’s #FFTLive Broadcasts

College Recruitment with Brett Hawke & Sergio Lopez

12:00pm EST, For High School Aged Swimmers, Parents & Coaches

A discussion on what swimmers can do to get noticed and communicate effectively with college swimming coaches to have a better chance of being recruited. Led by 5-time Olympic swimmer and coach Brett Hawke, Olympian and coach Sergio Lopez, Olympian Albert Subirats

Register Now

Breaking Down Breaststroke

2:00pm EST, For Swimmers and Coaches

These three elite level breaststrokers will ensure that every viewer walks away with a deeper understanding of breaststroke technique and more confidence to race faster. Olympic gold medalist Tyler Clary, Olympian Kierra Smith, and National Champion Austin Surhoff

Register Now

Today’s sessions from CG Sports Management

Leadership Power Half Hour with Toni Armstrong A fun, interactive 30 mins for athletes. Every Tuesday, 1:30-2:00pm EST

I.M. FIT! with Katie Hoff” Live dryland workout by 400IM American Record Holder Katie Hoff. Every Tuesday, 2:00-3:00pm EST. 

Doug’s Dryland:

Warm up

  • 100 crunches
  • 100 right over left crunches
  • 100 left over right crunches
  • Regular jumping jacks 1:00
  • Rest :15
  • Front to back jumping jacks 1:00
  • Rest :30
  • Regular jumping jacks 1:00
  • Rest :15
  • Front to back jumping jacks 1:00

Main Set, repeat 3X

  • Repeat 2x (1 Jump Squat, side lunge right, 1 Jump Squat, side lunge left, Rest :15 ) 1:00
  • V Ups 1:00
  • Rest :15
  • 10 push ups alternating legs bringing knee under the chest then extending back
  • Rest :15
  • Burpees 1:00
  • Rest :15
  • Mountain Climbers 1:00
  • Rest :15
  • 10x Alternating High Plank hold :10, low plank hold :10
  • Rest :15
  • 10 push ups alternating legs bringing knee under the chest then extending back
  • Rest 1:00

Warm down 

  • 100 crunches
  • 100 right over left crunches
  • 100 left over right crunches

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