WEEK 8 Workout

MONDAY

Water Polo Warm-Up (15 minutes)

Water Polo Warm Up 1

LONG RUN 

• Depending on your level 20-40 minutes
• The goal should be to jog continuously at a comfortable pace non stop for the entire time.
• If you cannot do this no problem either adjust your pace or Run/Walk

Run/Walk Program 

CORE (Repeat x 3 – 30 seconds rest in between)

• 1 x Plank (30 secs -1 minute)

• • Plank Demo

• 1 x Flutter (30 secs – 1 minute) 

• • Flutter kick Demo

• 1 x Supermans (30 secs – 1 minute)

• • Superman Demo

• Russian Twists (30 secs – 1 minute)

• Russian Twist Demo

TUESDAY

Circuit A repeat x 3

• Air Squats x 40
• Pushups x 30
• Sit Ups x 20
• SIT UP DEMO

Circuit B Repeat x 4

• Switch Lunge x 20
• Switch Lunge Demo
• Squat Jump x 10
• Jump Squat Demo

Circuit C Repeat x 5 work for 45 Seconds rest for 15 Seconds

• Mountain Climbers
• Burpee
• V-Ups
• V-UP Demo

WEDNESDAY

SPEED CAPACITY RUN

• 1 km Slow
• 1 minute active recovery continue to walk taking deep breaths lowering your heart rate
• 1 km build
• 1 minute active recovery continue to walk taking deep breaths lowering your heart rate
• 1 km Fast as you can
• 5 minute cool down active recovery walking lowering your heart rate

STRENGTH SET x 3 – 15 Seconds Rest between exercises

• • Push Ups 30 seconds (if you are going to modify please follow the long Push Up explanation model)
  • Long Push Up explanation with modifications
  • Push Up Short Demo

• Planks 30 seconds

• • Plank Intro and progression
  • Shoulder Trifecta 
  • Use light weights if you don’t have bands (prefer bands to weights), but if that is not available Soup Cans, juice cans, or water bottles will work.  Do not not use any more than 5 lbs max. This is designed to engage our shoulders and keep them ready to swim.
  • 6 side raises
  • 6 front raises
  • Lateral and Forward Raise
  • 6 Curl Press Raises
  • Press 

• Chair dips 30 seconds

• Chair Dips

• Farmers walks (again weights not needed buckets with water, or anything heavy
• Farmer Walk
• 15 Seconds rest 
• Chin Ups/Pull ups 30 secs (when you are done just hang)
• Chin Up/Pull Up
• 1 minute rest repeat  x 3

Thursday

No Excuses (Repeat 3-5 times 15 secs rest in between exercises)

• 45 seconds Jumping Jacks
• Jumping Jacks
• 45 Seconds Push ups
• Long Push Up explanation with modifications
• Push Up Short Demo
• 45 seconds of air squats
• Air squats
• 45 Seconds Mountain Climbers
• Mountain Climbers
• 45 seconds planks
• Plank Intro and progression
• 45 seconds alternate leg lunges
• Lunges
• 45 seconds flutter kicks
• Flutter kick Demo
• 45 seconds standing long jump (watch your head)
• Standing Long Jump
• 2 minute 15 second rest repeat 3 to 5 times.

FRIDAY

FUN RUN

• 3 – 5  km Run
• 5 minute cool down active recovery

STRENGTH SET x 3-5 -30 seconds rest between exercises

• Air Squat 
• Air squats
• Lunges
• Lunges
• Wall sits: 30 Seconds – 1 minute 
• Wall Sit Demo
• Donkey kicks: 30 Seconds 
• Donkey Kicks

**Note adjust as needed whether its 3 repetitions of the exercise or 30-45 seconds.  

SATURDAY 

Circuit A x 5 sets

• Hollow Rock x 10
• Hollow Rock Demo
• Russian Twist x 10
• High Plank Shoulder Tap x 10
• High Plank Shoulder Tap

Circuit B x 3 sets

• Skip 500 revolutions
• Air Squat x 1 minute
• Plank x 1 minute