Scott Volkers Exercise Routine
For Core Body Strength, Mobility And Flexibility

The following exercises are just a few of the available ones, which have been collected of a number of years from various sources around the world. These exercises were added together to then form a routine which begins with stretching and mobilizing and then moves through stabilizing and cross body strengthening. This routine can be used daily or slotted in anywhere into your program. Its benefits can be enormous and can transform a weak and unstable person into a well-coordinated, strong and athletic one. Give it a go.

All exercises are done continuously and are synchronized together in your group using rhythm and timing combined with strength and conditioning.

Always begin at a level that your group can handle, and then build it up to become a routine which lasts for up to one hour at a time. The number of times per week you can use this type of program is totally up to you. Coach Volkers Video on Core Body Strength can be ordered through the American Swimming Coaches Association by calling 800-356-2722 or through the web order form.

WARM UP AND STRETCH

1. Arm swing behind neck.
Aim= To get the blood flowing and actively stretch the triceps.

Goal= Make sure to reach the hand as far down the spine as possible.

Note= This can be repeated and done more vigorously later in the routine.

2. Double arm swing with trunk rotation.
Aim= To warm and stretch the pectoral and lower back rotational muscles.

Goal= Use rhythm and brace the swing by pushing the same knee forward as side you have swung to so as to gain a greater stretch.

Note= This can be repeated more vigorously after warming up.

3. Single arm swing without trunk rotation.
Aim= To stretch the Pectoral muscles and to work the shoulder stabilizing muscles.

Goal= Use rhythm and timing and hold opposite hand at 90 degrees to the shoulders.

Note= Only to be done vigorously after warming up thoroughly.

4. Opposite leg to hand swings.
Aim= To stretch the lower trunk and cross body muscle groups.

Goal= Hold legs and arms straight and do not bend at the waist too much.

5. Bent over straight arm swing.
Aim= Cross body stretching, with lumbar mobilization and hamstring stretching.

Goal= Hold arms straight, rotate shoulders and touch outside of opposite foot. Do not bend the legs.

6. Bend and backward stretch
Aim= To mobilize the spine both forward and backward and stretch the hamstrings.

Goal= Hands on hips and bend backwards, then bend forward and touch the ground.

Note= Flex lower abs before bending in either direction, and do not bounce in full stretch.

7. Standing Monkey Flies
Aim= Work the rhomboids and deltoids for back and shoulder stabilization.

Goal= Standing tall with arms straight, punching up and down, and rotating the arms.

Note= Do not flap the arms. Control the exercise. Change positions after 20 reps/min.

8. Lunges and lunges with streamline.
Aim= To give hip stability by working the quads, glutes and hamstrings whilst stretching the hip flexors.

9. Sit ups with streamline and bent leg stretch.
Aim= To work the abdominals in both directions, and stretch the groin and lower back.

Goal= As you sit up, streamline and bring the feet up together and lunge forward between your legs. Repeat this action up to 20 times.

10. Slow sit ups
Aim= Working the abdominals slowly isolates them and gives a better result.

Goal= Take 3 to 5 seconds to complete each movement. Or stop mid-way through to a degree of difficulty. Leave the arms straight and parallel to the ground in both directions.

11. Leg raises. From ground level, through 180 degrees with straight legs.
Aim= To use abdominal control through a wide range of motion, stopping in different positions. Also used as spinal stretch as you roll over backwards.

Goal= Hold in different positions for periods, for as long as you can sustain, with correct form.

12. Lizard stretch.
Aim= To stretch the abdominals after working through the last three exercises.

Goal= Lie on the ground in the push up position, and then push the top half of the body upwards and backwards to stretch the abs. Deep breathe through the extension and hold for up to 10 seconds and then repeat as many times as you like.

Note= Hold lower abs firm to take pressure off lower back. If there is any pain then discuss this with your physio.

13. The bridge stretch
Aim= To work shoulder stabilization, stretch your back, abs, calves and hamstrings.

Goal= Hold push up position with buttocks held in the air, and start with a calf stretch. Next, move from this bridge position to an inverted bridge position and hold for a couple of seconds and then repeat any number of times.

Note= Make sure you move through the full range of motion and hold your lower abs firm.

14. The push up position.
(A large range of exercises can be done from this position).

Aim= To work shoulder stabilization, cross-body and body-core strength.

Goal= To stay in this position and then work through a range of positions and exercises so as to work on the body core and stability.

Normal push ups	Done with a stiff body at varying heights, repetitions and tempo.
Round push ups	From the standard position, sway to the right and then in a circular motion, go down, across then up on the left side and back to the middle. This can be done up to 20 repetitions, depending on existing strength.
Bounce	Whilst in the push up position, with flexed abs and straight back, begin to do a light and small bounce of the whole body. Remain flat.
Praying mantis	From the standard position, raise one arm to the front, to the side or to touch
One arm side bends	From the push up position, rotate onto one arm with your feet on top of each other and your body perpendicular to the ground. Dip the waist toward the ground staying straight and back up. Repeat this 8 to 10 times per side. Note: This exercise can be done on your elbow to begin with if necessary. Shoulders need to be in line with the body.

NOTE: All of these push up exercises can be done for a continuous period of up to 5 or so mins.

15. Seated alternating single arm swings with back arches.
Aim= To loosen the arms after the previous workout and to stretch the thighs, abs, lats and pecs.

Goal= To sit on your feet, then lift your body upright and throw your right arm over your head toward your left shoulder and arch your back until the full stretch has been reached, and then continue onto the opposite side. Then repeat.

Note= Try to keep a continuous flow and rhythm going.

16. Star jumps and front splits at single and double time.
Aim= To loosen the shoulders and work on the streamline, whilst working the legs, timing and coordination.

Goal= Do normal star jumps with a full streamline at both slow and fast speeds, using a side and or a front leg split. Repeat 20 reps each way.

17. Squats in different positions with added monkey flies.
Aim= Work the thighs and add some rhomboid stabilization to the exercise.

Goal= Hold a half squat position then hold the arm directly out from the shoulders and perform monkey flies or rotations in this position.

18. Horizontal cross body coordination drills.
Aim= To stabilize the shoulders and work on right and left brain coordination.

Goal= (a) Lying flat on the ground, lift your arms off the ground. Then swing your right arm out and around to touch your left foot which you have lifted up. (b) Same starting position, but tighten your body and buttocks so only your stomach is on the ground; then lift your right arm with your left leg keeping them both straight and hold them lower down and repeat on the opposite side. This can be done any number of times. (c) Still in the same position, rotate both arms back slowly towards your thighs and then lift your upper body higher into the air, arching your back.

19. Track start with switching feet.
Aim= Coordinating hip stabilization whilst holding at the shoulders.

Goal= Hold the track start position, then switch legs one after the other. Start with single time and then build up to double time. 20 reps should suffice.

20. Burpies. Both slow and fast
Aim= To coordinate a full range of movement through changing body stresses.

Goal= Start from the standing position, move fluently down into the push up position and the back to the standing position. For the first burpie, add a full jump after coming from the push up position and then repeat. Five of each exercise should be sufficient to finish the work out with.

Note= Always tighten your lower abs, especially when dropping into the push up position. This will guard against back pain if susceptible.