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

By Reach for the Wall Staff

Another Friday, and yes, another day we are staying inside and getting our workout on!

PVS alum Katie Ledecky gave a quick peek into what she’s doing ot stay active while staying indoors..take a look

Today’s workout comes from Doug Markoff, his third contribution. THANKS Doug!!

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

  • Squats 1:00
  • Rest :15
  • Alternating lunges 1:00
  • Rest :15
  • Alternating crunches 1:00
  • Rest :15
  • 10 x Leg lifts with flutter kicks :15 on :10 rest
  • Rest :15
  • 10 walk out-walk back push ups: start with hands at toes and walk hands forward to high plank then do a push up and walk hands back to feet
  • Rest :15
  • Burpees 1:00
  • Rest :15
  • Mountain Climbers 1:00
  • Rest :15
  • 10x Alternating High Plank hold :10, wave right hold :10, High Plank hold :10, wave left hold :10 back to High Plank and repeat 
  • Rest :15
  • 10 walk out-walk back push ups: start with hands at toes and walk hands forward to high plank then do a push up and walk hands back to feet
  • Rest 1:00

Warm down 

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

Today’s ‘not to miss’ webinars:

Fitter and Faster:

Quarantine Fitness with Lee Sommers

April 3: 12:00pm EST

For Swimmers Ages 13 & Over

Episode 2: Build strength and stability with this workout designed for swimmers to be able to do at home. 

Led by Olympic gold medalist Tyler Clary and Strength and Conditioning Coach Lee Sommers

Register Now


Stroke Video Analysis

April 3: 12:00pm EST

For Swimmers and Coaches

Watching both perfect technique as well as watching technique that needs improvement can be greatly beneficial to swimmers learning the intricacies of technique required to race faster. 

Led by Olympic gold medalist Tyler Clary and National Champion Amy Bilquist

Register Now


CG Sports Management:

The Carpool Lane with Kristy Kowal” A show for swim parents led by USA Olympian and child development expert, Kristy Kowal. Every Friday, 2:00-3:00pm EST.


H2Om Yoga Therapeutics (you’ll need this after Doug’s workout today)

Leslie Tomlinson (formerly a coach w/ NCAP) is providing a free session: Shoulder Mobility Yoga for Athletes 6-7pm. To sign up, please send her an email: latomli28@gmail.com

Leave a Reply

Your email address will not be published.