30 Minute Total Body Dryland

Alex Ewart

28 Sep, 2022

30 Minute Total Body Dryland

This weeks dryland workout will be a 30 minute workout that hits almost every muscle in the body. This workout includes a 5 minute warm up and the rest of the time is spent on the “main set” of the dryland workout. The movements in this workout are…

  • Broad Jumps
  • Split Squat
  • TRX Row
  • Push Up Planks
  • Single leg bridge

Warm Up:

10 Body weight squats

10 Inch Worms

5 SLDL each side

20 Pogo Hops

*Repeat two times*

“Main set”

Set A:

Alternate the following..

  • Split Squats 8 reps each leg
    • 3 second eccentric lower, 3 second isometric hold at the bottom
  • 5 Powerful Broad Jumps
    • The reasoning for going from split squat right into a broad jump is to take advantage of a post activation potentiation. In layman’s terms, after doing a heavy set of exercise, your ability to perform plyometrics improves. Meaning you can jump higher or farther.
    • It is important for you or your swimmers to STICK the landing during this jumps and then quickly bounce of the floor into the next jump. You should not be pausing after each rep! Moving quick is more important than going far in this situation.

Repeat this three times. Rest for 1-2 minutes between each round.

Set B:

Complete the following as a circuit

  • Push up plank :45 second hold
  • TRX Rows 12 reps
  • Single leg bridge :30 second hold each leg

Repeat this three times

Cool Down

If you swimming right after this, no need to warm down! If you swam before doing this workout, then take some time to do foam rolling or diaphragmatic breathing to help calm your nervous system down and let your body go into recovery mode.

Do you like this workout? Do you have a workout that you want to share? Contact me.