Single Arm Hang DB Snatch - use your hips to transfer powerful energy into your upper body with good alignment (this description could also be very similar to breaking down a swim stroke!). Keep the dumbbell as close to your body as possible on the way up. The movement starts with your hips and glutes - learn to use your body as one powerful unit!
Bottom Up Kettlebell Window Shutters - a different take on the CLASSIC on-deck shoulder activation. Grab a pair of light kettlebells and hold them so the base points up towards the ceiling. You'll have to stabilize the weight as you move through as much quality range of motion that you can.
This move comes up in a lot of our warm-ups - especially on days dominated by the lower body! As always, the band is used as a great tool to learn/control movement in both eccentric and concentric directions. Good Mornings (bar or band) combine hip hinging with slight knee flexion. The top part of the movement is great for loading the eccentric load and strength building if the band is thick enough.
Hanging Windshield Wipers. Advanced core move relatively speaking! If your pool deck has a pull-up bar on it, this is one to impress your teammates with! Scaled down options include a smaller radius of movement or hanging knee raises. If for some reason they're too easy, put some ankle weights on!
Push-Up Plus Body Saw (Foam Roller) - connectivity between core stability and shoulder control. Typically a good warm-up or "pre-hab" exercise. Harder than it looks!
Floor Seated Single Arm DB Arnold Press. Don't just focus on dat pump, lock in dat posture prior to pressing overhead!
Hollow Hold aka Banana - basic but effective. If your whole body shakes while you hold the position, you're doing it right! Do your best to pin your lower back flush against the ground.