Dynamic Warm Up
Do this one time through before practice starts.
25x : Arm Swings
(various directions)
5x: Inch worm with a twist
(walk out, bring foot up twist up, switch feet and twist up to other side)
15x: Band Pull Aparts
(palms up - keep shoulders down)
10x: Scapula Pushups
10x: Dead Bugs
(5 each side - alternate arms & legs)
20x: Hip Bridges
Dynamic Warm Up Workout by MySwimPro
watch the video:
