Swimmer

Dynamic back exercise from prone position with alternating arm and leg movements. Trains the entire posterior chain and improves coordination.

 Muscle groups

Back (primary) ShouldersGlutes

 Recommended after this workout

Moroccan Couscous with Chicken and Roasted Vegetables 66g protein Vietnamese Pho with Beef 63g protein Japanese Oyakodon - Chicken and Egg over Rice 62g protein Whole Wheat Wrap with Chicken, Avocado and Hummus 62g protein Chicken Tikka Masala Wrap with Mango Chutney 60g protein Greek Orzo Salad with Chicken Breast 60g protein

 Suitable for

IntermediateAdvanced

 Equipment needed

 None (bodyweight only)