Laconia Athletic and Swim Club  Functional circuit workout Sagittal Plane Anterior Lunge knee to overhead press w/DB’s Push up RXX LXX hand position Step agility hop w/ partner hand clap SLB anterior reach at knee to posterior overhead reach w/MB Kneel to stand w/MB held at overhead Front Plank arm and leg reach Shoulder [...]

Start in a stride stance position.  The back leg will be straight with foot turned in slightly and heel remaining on the floor throughout the movement.  The front leg will be bent and will be placed in three different positions. First position of the front leg will be straight ahead.  Drive the hips forward allowing [...]

Start with hands on the wall and one leg back.  The back foot should be straight ahead and back knee straight.  The front leg’s knee should be bent and foot straight forward. Focus on the front foot.  Keep equal pressure on the big toe, little toe and heel.  In other words, keep the arch of [...]

Start kneeling on one knee and other leg straight out to the side.  Push hips forward and back to elicit a stretch in the straight leg’s adductor (inner thigh). Keep spine in neutral position and abdominals braced. Mobilize 10-15 reps

Lie on your side with top leg’s hip and knee flexed at 90 degrees and bottom leg straight.  Place lower leg of top leg on a foam roller.  Reach the arm that you are lying on up toward the ceiling and hold it there.  Rotate top arm to the back rotating from the mid and [...]

Lie on your side with hips and knees slightly bent and hips, knees and ankles together.  Your arms will start together at shoulder height. Rotate the top arm over to the other side of the body.  Be sure to keep abdominals braced and hips, knees and ankles together.  The movement should come primarily from your [...]

Lie on back with arms over chest pointing to ceiling.  Palms should face each other and elbows straight.  Take one hand and reach across chest and grasp the shoulder blade (scapula) of the other shoulder.  Pull the scapula into the rib cage preventing it from moving away from your rib cage as you lower the [...]

Lie on your back.  Arms start at 90 degrees of shoulder flexion, palms facing each other and elbows straight.  Keep spine flat to the floor (no arch). Move arms to overhead position.  Normal range of motion is the ability to touch the floor with your hands overhead.  This should be done without arching of the [...]

Start on your back with shoulders abducted to 90 degrees and elbows flexed at 90 degrees. Rotate your hands back towards the floor.  Normal range of motion is the ability to have both hands resting on the floor comfortably. If you can not get this full range of motion you can either use muscular force [...]