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 press shoulder to posterior overhead w/DB’s   Frontal Plane Same side Lateral lunge w/ same

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

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

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