8 weeks · 2 sessions/wk
Dryland strength for swimmers
A more powerful pull, healthy shoulders and a core that transfers leg drive.
€19.99See program
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Exercises for Swimming
Powerful pulling, healthy shoulders and controlled rotation. Here are the 109 exercises that help you most, sorted by goal.
Paid program · 8 weeks
Dryland strength for swimmers
A more powerful pull, healthy shoulders and a core that transfers leg drive.
See the program€19.99
Hypertrophy 40
Bent-Over Barbell Row
Lats, Traps & mid back
Wide-Grip Lat Pulldown
Lats
Pull-Up
Lats
Machine Crunch
Abs
Band Reverse Fly
Shoulders
Barbell Rear Delt Row
Shoulders
Cable Rear Delt Fly
Shoulders
Machine Shoulder Press
Shoulders
Incline Bench Reverse Fly
Shoulders
Seated Bent-Over Rear Delt Raise
Shoulders
Smith Machine Shoulder Press
Shoulders
Dumbbell Pullover
Chest
Machine Chest Press
Chest
Smith Machine Incline Bench Press
Chest
Straight-Arm Dumbbell Pullover
Chest
Lever High Row
Traps & mid back
Mixed-Grip Chin-Up
Traps & mid back
Towel-Assisted One-Arm Chin-Up
Traps & mid back
Band-Assisted Pull-Up
Lats
Bent-Arm Barbell Pullover
Lats
Chin-Up
Lats
Close-Grip Lat Pulldown
Lats
Cross-Body Dual-Cable Lat Pulldown
Lats
Gironda Sternum Chin-Up
Lats
Kipping Ring Muscle-Up
Lats
One-Arm Lat Pulldown
Lats
Rope Straight-Arm Pulldown
Lats
Side-to-Side Pull-Up
Lats
Straight-Arm Pulldown
Lats
Underhand Lat Pulldown
Lats
V-Bar Lat Pulldown
Lats
V-Bar Pull-Up
Lats
Weighted Pull-Up
Lats
Wide-Grip Behind-the-Neck Pull-Up
Lats
Elevated Seated Cable Row
Lats
Shotgun Row
Lats
Machine Dip
Triceps
Scapular Pull-Up
Traps & mid back
Kneeling High Cable Row
Lats, Traps & mid back
TRX Inverted Row
Lats, Traps & mid back
Endurance 5
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Core & Stability 24
Cable Face Pull
Shoulders, Traps & mid back
Pallof Press
Obliques, Abs
Band Pull-Apart
Shoulders, Traps & mid back
Kettlebell Windmill
Obliques, Abs
Alternating Heel Touch
Obliques, Abs
Barbell Side Bend
Obliques, Abs
Cable Russian Twist
Obliques, Abs
Dumbbell Side Bend
Obliques, Abs
Kettlebell Figure 8
Obliques, Abs
Landmine 180
Obliques, Abs
Pallof Press with Rotation
Obliques, Abs
Plate Twist
Obliques, Abs
Russian Twist
Obliques, Abs
Side Plank
Obliques, Abs
Low-to-High Cable Wood Chop
Obliques, Abs
Kneeling Barbell Ab Rollout
Abs
Bird Dog
Abs, Glutes
Boat Hold (V-Sit)
Abs
Kettlebell Plank Pull-Through
Obliques, Abs
Stability Ball Pike
Abs
Stability Ball Side Plank
Obliques
Stability Ball Dead Bug
Abs
Stir the Pot
Abs
Stability Ball Plank with Leg Lift
Abs, Glutes
Power 16
Medicine Ball Chest Pass
Chest, Triceps
Kneeling Single-Arm Lat Pulldown
Lats
Backward Medicine Ball Throw
Shoulders
Catch and Overhead Throw
Lats
Chest Pass from a 3-Point Stance
Chest
Repeated Kneeling Chest Pass
Chest
Kneeling Chest Pass
Chest
Chest Pass with Sprint Release
Chest
Medicine Ball Full Twist
Obliques, Abs
Medicine Ball Scoop Throw
Shoulders
Overhead Slam
Lats
Return Push from Stance
Shoulders
Standing Two-Arm Overhead Throw
Shoulders
Supine Chest Throw
Triceps
Supine Two-Arm Overhead Throw
Abs
Medicine Ball Rotational Throw
Obliques
Injury Prevention 7
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Mobility 16
Arm Circles
Shoulders
Cat Stretch
Lower back
Stick Chest and Shoulder Stretch
Chest
Child's Pose
Lower back
Crossover Reverse Lunge
Lower back
Dancer's Stretch
Lower back
Dynamic Chest Stretch
Chest
Lat Foam Roll
Lats
Standing Torso Rotation
Traps & mid back
Overhead Lat and Triceps Stretch
Lats
Shoulder Circles
Shoulders
Superman
Lower back
Triceps Stretch
Triceps
Upper Back Stretch
Traps & mid back
Seated Spinal Twist
Traps & mid back
Stability Ball Torso Rotation
Obliques, Abs
Max Strength 1
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