Henry Pu workout
1. 3 reps, 20 lunges, alternating between left and right, 20 sec rest between each rep
Works on glutes, quads, hams, and calves for kicking
2. 3 reps, 45 seconds, mountain climbers, 20 sec rest between each rep
Works shoulders, hams, and abs to help with stability while swimming
3. 4 reps, 25 squats, 20 sec of stretching quads by pulling heel to glute between reps
Works quads, hams, and glutes for kicking endurance
4. 3 reps, 10 squat jumps(max effort), 20 sec rest between reps
Works quads, glutes, and hams to increase overall kick power
5. 2 reps, 60 sec plank, push-up ready position for 20 sec between reps
Works shoulders and abs to help improve rotations in swimming
6. Upwards dog to stretch out abs
7. Hands behind back and pull up stretch, stretch shoulders
8. Knee to chest while standing
9. Heel to glutes