KJ-7 Step Swimmer Prep Sequence

Horizontal Loading
GAR UMT
Whole Body Rub and Scrub
time Up to 5 min
Tempo controlled
Rest Transition only
Spend up to 20s on each bony area of the body. Rub vigorously each area and move on. Spend more time on more sensitive areas.
Set Time Tempo Rest
1 Up to 5 min h:m:s Controlled Transition only (h:m:s)
ULT
Prone Towel Pull Apart
reps 10
Set Reps
1 10
GAR LLT
KJ-Heel Sit to Half Knee, OH Vertical Reach
time 60s
weight_lbs 4-6 lbs
Tempo controlled
Rest Transition Only
Set Time Weight Tempo Rest
1 60s h:m:s 4-6 Lbs lbs Controlled Transition Only (h:m:s)
LAR UMT
KJ-Anterior Step, Type 1 Reach
time 60s alt. sides
0
Tempo controlled
Rest Transition Only
Type 1 Spinal motion: think spine rotation (cross-body reach) coupled with opposite side flexion (overhead reach)
Set Time Tempo Rest
1 60s alt. sides h:m:s Controlled Transition Only (h:m:s)
LMT
KJ-Lateral Lunge, 1 Arm Ward
reps 5 each side
load moderate
Tempo 3s On, 3s Off
Rest Transition Only
Set Reps Load Tempo Rest
1 5 each side Moderate 3s On, 3s Off Transition Only (h:m:s)
LLT LAR
KJ-Offset Stance, 2 Arm Anterior Press, Quick Release
reps 3x each foot
load light
Tempo explosive
Rest Transition Only
Set Reps Load Tempo Rest
1 3x each foot Light Explosive Transition Only (h:m:s)
UMT
KJ-Full Body Clapping
reps up to 3 min
Set Reps
1 up to 3 min