2. Streamline Squat Jumps
6×3 reps with 3-5min. rest after all sets (minimal rest between sets)
Why it works:
This move mimics a flip turn—the streamlined form of the upper body and the wall push-off of the lower body. Mastering this move will give you a more powerful, speedier turn around after each lap.
How to do it:
Raise your arms overhead, pressing your palms together and hugging your head between your biceps. Squat down until your knees form a 45-degree angle with the floor, then explosively jump up, extending through your ankles, knees, hips, and spine. Land softly.
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