CBL SPORTS · TEAM DUGONG

Dynamic Warm-Up

Work down the lane in order. Move with control, raise the heart rate gradually, and own the full range of motion before you hit the water.

1
Jumping Jacks
20 REPS
2
Resistance Band Work
External Rotation10/10 ea
Single-Arm Side Raises10/10 ea
Internal Rotation10/10 ea
Pull-Aparts · bent elbow10/10 ea
Shoulder Circles · front / back10/10 ea
Pull-Aparts · chest opening10/10 ea
Single-Arm Lat Pull10 ea side
Standing Hammer Pull10 reps
Bicep Pulls10 ea side
Tricep Pulls10 ea side
EA = EACH SIDEfollow the rep chip on each move
3
Standing Hip CirclesInternal & external rotation
10 EACH SIDE
4
Child's Pose → Cobra Pose
10 REPS
5
Straight → W → YProne — lying face down
10 REPS
6
Lizard Stretch
10 EACH SIDE
7
High Plank → Down Dog Toe TouchAlternating sides
10 EACH SIDE
8
90/90Seated hip rotations, side to side
10 REPS
9
Squat → Toe Touch
10 REPS