45 minutes home based yoga session for intermediate to advanced Tristar Athletes.
Lower body strength and core routine as part of the “transitional strength phase” The goal is to build a muscular base with increasing intensity from the anatomical phase (~early base phases).
GOAL: Improve the finish of the swim stroke
Glute specific strength training
Abs and back specific strength training
Target muscle: Gluteus Maximus
Synergists: Hamstrings (Biceps Femoris, Semimembranosus, Semitendinosus), Adductor Magnus, Soleus, Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris)
Intensive at home upper body muscles routine.