Coach Walid

It was another fun week!!!
➡️ Amazing sunrise 🌅
➡️ Rock ✊🏼Paper ✋🏼Scissors ✌🏼
➡️ Reverse 🔄 Freestyle
➡️ Balanced ⚖️ Duckies 🦆

Quality work & swimmers having a lot of fun 🤩 💦

We have been working on developing balance ⚖️ in the water while kicking by using rubber duckies 🦆

🔴Side Kick (Front) with a duck on a shoulder
🔴Side Kick (Back) with a duck on forehead
🔴Surf kick with a duck on your head

Butterfly is hard, but it doesn’t have to be. Timing is the most important part of the stroke and having a low late breath is key. During the catch, fingers should be pointing down, with palms facing back. The most important part of the hand entry is being controlled so that you don’t create a lot of splash upon entering the water. We did butterfly drill with fins:
1️⃣Body Dolphin with two kick boards (chest press)
2️⃣Timing drill
3️⃣Flutter kick into fly 🦋

I finished my shoulders session with cable reverse fly to target the rear deltoid muscle. Here’s my session below:
1️⃣Barbell Shoulder Press 3x8
2️⃣Dumbbell Shoulder Press 3x10
3️⃣Dumbbell Lateral Raise 3x10
4️⃣Cable Reverse Fly 3x12

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If you want to develop a massive shoulders ✅ check the exercises above ⬆️ and share your thoughts in a comment below ⬇️

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Over the last week I choose to share with you one of my strength sessions where I trained my triceps muscle. To better train that muscle, you need just few equipments like: a cable machine, a straight bar and a rope. ❤️

I start my session with a light warm up then I did 4️⃣ exercices of triceps. ✅

1️⃣Triceps pushdown: 10 repetitions*3 sets.
2️⃣Reverse grip triceps pushdown: 10 repetitions*3 sets.
3️⃣Triceps pushdown using a rope: 10 repetitions*3 sets.
4️⃣One arm triceps extension: 10 repetitions*3 sets.

🛑➡️ Tips: make sure to squeeze and contract your triceps when you extend your arms. 💪🏻💪🏼💪🏽💪🏾💪🏿

Please try it and share your thoughts below ⬇️ in a comment. Also, please follow the page for 🆒 exercises and 🆓 tips.