Laconia Athletic and Swim Club

 Functional circuit workout

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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 press shoulder to posterior overhead w/DB’s

 

Frontal Plane

Same side Lateral lunge w/ same side DB press at overhead

Push up position moving laterally over step

Lateral hop w/ partner hand clap

Side Plank w/ lateral leg raise

SLB alternating lateral shoulder raises w/DB

Squat Thrust w/frontal plane leg movement

SLB Lateral foot reaches cone touches

 

Transverse Plane

Same side rotational lunge w/TI reach w/body bar

SLB alternating chest press w/ bands

SLB alternating row w/ bands

SLB torso twist w/bands

Opposite side rotational shoulder raises w/DB

Same side kneeling rotational lunge w/ overhead DB press

Ab dolly rotational knee ups

Planks w/ arm rotations

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 the front leg to bend further.  Keep the back heel down and the stretch should be felt in the calf of the back leg.

Second position will be with the front leg rotated in front of the back leg.  Drive with the hips and keep both heels down.

Third position will be with the front leg rotated away from the back leg.  Same drive as previous positions.

Drive each position 5-10 times.

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 the foot and do not allow it to fall.

Goal is to mobilize the front ankle increasing dorsiflexion.  Flex the front knee and touch the wall.  The heel should remain on the floor.  If the knee touches easily move the feet back and try again.  Repeat this until you can barely touch the wall but still have the front heel remain on the floor.

Mobilize 10-15 reps

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 upper spine.  After reaching available range of motion rotate arm back up to starting position and then reach behind lower back (shoulder internal rotation).

Mobilize 10-15 times

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 mid and upper back, not your lower back and hips.  Focus on squeezing (retracting) the shoulder blade of the moving arm.  You may feel a stretch in the chest and abdominal region.  This will depend on the amount of flexibility you have.  As you rotate your arm to the opposite side you should also rotate your head in the same direction.

Hold stretch for 30-60 seconds or mobilize 10-15 reps (video)

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 arm towards the floor overhead.  Be sure to keep thumb pointing down to the floor.

When the Teres Major is tight, it will pull the scapula out away from the rib cage causing an abnormal motion of the scapula leading to shoulder dysfunction.

Hold stretch for 30-60 seconds or mobilize 10-15 reps (video)

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 back.  Be sure to keep palms facing each other and elbow straight.  If any one of these components are unable to be maintained, it is a sign of compensation.  It could be tightness in the Lat., Teres, shoulder immobility or combination of all three.

Hold stretch for 30-60 seconds or mobilize 10-15 reps (video).

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 to get the range or use weights in hands and let gravity passively do it.

Hold end range stretch for 30-60 seconds or mobilize for 10-15 reps (video)