For strengthening the catch and pull-through behind a more powerful swim stroke. It primes the pull with overhead reaches, Y-pulls, activation, and circles, then builds the catch with lat pulls, Y-shape pulls, rows, and the ATY combo. The finish delivers a powerful stroke with power pull-downs, diagonal pulls, explosive presses, low-to-high diagonal power, and the TWYs combo.
Prime the pull. Overhead reaches, Y-pulls, scapular activation, and shoulder circles open the range and set the blade the catch depends on. Priming the pattern is what lets you apply force from the top of the stroke.
Promotes overhead mobility and activation. Excellent for swimming and overhead mobility restoration.
Activates lower trap and serratus anterior. Critical for scapular upward rotation and overhead function.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Build the catch. Lat pulls, Y-shape pulls, rows, and the ATY combo strengthen the lats and scapular drivers that grip and pull the water. A strong catch is where stroke power comes from.
Activates lats for swimming and overhead athletics. Excellent for thoracic extension and lat engagement.
Lower trapezius dominant exercise crucial for scapular upward rotation and depression. Addresses scapular dyskinesis and prepares shoulders for overhead function. Essential for overhead athletes, swimmers, and anyone with shoulder impingement concerns.
Unilateral pulling strength. Excellent for functional strength and imbalance correction.
High anchor variation providing greater range of motion and increased resistance at end ranges. Excellent for advanced athletes and those with good shoulder mobility. The downward pull angle increases lat engagement compared to mid-level version. Ideal for swimmers and overhead athletes.
Build a powerful stroke. Power pull-downs, diagonal pulls, explosive presses, low-to-high diagonal power, and the TWYs combo add speed and force to the pull-through. You finish pulling harder every stroke.
Explosive pulling for sport performance. Builds lat strength and overhead pulling power.
Functional diagonal movement. Excellent for tackling motions, golf, and general function.
Develops overhead power and strength. Adjust tempo from explosive (sports) to controlled (rehab).
Functional diagonal patterns. Excellent for throwing sports and kinetic chain development.
Comprehensive high anchor sequence incorporating T, W, and Y positions. The W adds external rotation component making this ideal for rotator cuff health. Most complete scapular and rotator cuff activation sequence. Excellent for swimmers, overhead athletes, and comprehensive shoulder health programs.
Cloth wrapped bands with graduated resistance and a door anchor for high, mid, and low setups. Everything this program calls for, in one kit.
We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.
You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.
You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.
You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.
These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.
