Physical Therapist and Strength Coach Jeff Cavaliere is former Head Therapist and Assistant Strength Coach of the New York Mets (professional baseball team). Sharks Swimmers are very familiar with some of Jeff's exercises.
To view the Q Swim YouTube clips in full screen right click on the play button and copy the url into a separate browser page.
DO THIS EVERY DAY - BAND PULL APART WITH UNDERHAND GRIP
Description: Correction for Posture and Strength imbalances. Improves shoulder mobility an stability.
Suitability: Makos, Great Whites, Tigers, Hammers, Reef Sharks and Marlins
Adult Supervision: Recommended for everyone, required for Hammers, Reef Sharks and Marlins
Reps: up to 20-30 high quality reps
22 DAY AB CHALLENGE
Description: Jeff Cavaliere says planks are overrated! Stop settling for static when you can do much more. For functional ab strength try these exercises which involve moving and rotating, making you hit the upper, mid-range and lower abdominals and as well as obliques. You'll develop hip strength and stability, ab and core rotation stability, and maybe a 6-pack.
Suitability: Makos, Great Whites, Tigers, Hammers and Reef Sharks
Adult Supervision: Recommended for everyone, required for Hammers and Reef Sharks
THE PERFECT HOME WORKOUT
Description: 2 Workouts. Beginner and advanced options. Covers total body and all the major functions through 6 areas:
Anterior Chain Lower Body Exercises
Upper Body Push Exercises
Posterior Chain Lower Body Exercises
Upper Body Pull Exercises
Abs Exercises
A Corrective Exercise
Suitability: Makos, Great Whites, Tigers, Hammers and Reef Sharks
Adult Supervision: Recommended for everyone, required for Hammers and Reef Sharks
Reps: 1 minute (rest pause if needed) Sets: Repeat circuit 2-3 times
Work to Rest Ratio: No Rest as the exercises alternate fatigue body parts
Try the beginner levels, especially the angel and Devil (@ 9:50) and the Black widow (@14:50).
Details:
Numbering System = Work.Area.Exercise
Area 1 - Anterior Chain Lower Body Exercises:
- 1.1.A) Alternating Single Leg Box Squat
- 1.1.B) 1 1/2 Bottomed Out Squats
- 1.1.C) Jump Squats
- 2.1.A) Slick Floor Bridge Curls
- 2.1.B) Long Leg Marches
- 2.1.C) High Hip Bucks
Area 2 - Upper Body Push Exercises:
- 1.2.A) Power Push Away. Don't do the Handstand Pushup!
- 1.2.B) Rotational Pushups (beginner option on knees)
- 1.2.C) Cobra Pushups (beginner option on knees)
- 2.2.A) Variable Wall Push Up (supervision needed - beginner option)
- 2.2.B) Body Weight Side Lateral Raises (on knees for beginners)
- 2.3.C) Body Weight Triceps Extensions
Area 3 - Posterior Chain Lower Body Exercises:
- 1.3.A) Alternating Heel Touch Squats (beginner kickstand variation)
- 1.3.B) Alternating Sprinter Lunge exercises
- 1.3.C) Plyo Sprinter Lunges (higher finish for beginners)
- 2.3.A) Alternate Crossover Set Ups
- 2.3.B) Alternating Reverse Lunge
- 2.3.C) Split Squat Jumps
Area 4 - Upper Body Pull Exercises:
- 1.4.A) Pullups (seted pull up for beginners)
- 1.4.B) Human Pullover (Sliding Pulldown for beginners)
- 1.4.C) Inverted Chin Curl
- 2.4.A) Chinups (Seated version for beginnners)
- 2.4.B) Inverted Rows
- 2.4.C) Back Window
Area 5 - Abs Exercises:
- 1.5.A) Reverse Corkscrew
- 1.5.B) Black Window Knee Slides
- 1.5.C) Levitation Crunches
- 2.5.A) Ab Halos
- 2.5.B) V-Up Tuck
-2.5.C) Sit-Up Elbow Thrusts
Area 6 - Corrective Exercise:
- 1.6.A) The Angel and Devil
-2.6.B) Reverse Hyper-extensions
Try the beginner levels, especially the angel and Devil (@ 9:50) and the Black widow (@14:50).
Suitability: Makos, Great Whites, Tigers, Hammers and Reef Sharks
Adult Supervision: Recommended for everyone, required for Hammers and Reef Sharks
Reps: 1 minute (rest pause if needed) Sets: Repeat circuit 2-3 times