Sage YMCA Masters Swimming

Dryland Workouts

 

Dryland Weeks 1-4

General muscle group exercises listed. Options for machine, free weight or body weight included.

Published on

October 10, 2021

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Dryland
woman doing row exercise with weight

Dryland: Start Here

You have 9 muscle groups to work. Below are exercises for each.
Week 1: Choose one exercise from each row and do one set of 8-12 reps at about 70% of maximum capacity.
Week 2-3: Two sets, work to 12 reps
Week 4: Increase weight to 80% or go to three sets

 

Muscle Group

Delts

Quads

Lats

Hamstrings
(biceps femoris)

Pecs

Calf
Muscles

Abs

Triceps

Obliques

Weight MachineĀ 

Shoulder Press

Leg Press

Lat pull down

Leg curl
(prone position)

Chest/Bench press

Ball of foot on leg press,
Let heels flex and extend

Ab machine

Arm Extension

Cable pull across body

Free Weight

Lateral Raises

Squats

Seated rows

Romanian dead lift
(straight leg dead lift)

Flys

Calf raises on box holding weights in handsĀ 

Crunch holding weights

Kick backs on bench

Russian twists with a weight

Body Weight

Pull-ups

Lunges

Wide grip pull ups

Bridge extensions on stability ball

Push-ups

Calf raises on stairs, curb or block

Plank mountain climbers

Dips

Hook punches on one leg

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Dryland Week 7

Dryland Week 7

Week 7 continues with the same format of warm-up exercises, core-centered body weight exercises and stretch cords.

Dryland Week 6

Dryland Week 6

Week 6 of dryland training continues to work on strengthening the core with snow angels, pelvic tucks and stretch cord rotations. Additional exercises for shoulder stabilization are also included.

Dryland Week 5

Dryland Week 5

This week we will be starting dryland using minimal equipment. Stretch cords and two rags if you have smooth floor or plastic plates if you have carpet. This workout is to be repeated 2-3 times this week. Add on reps as the exercises get easier.