How to Do Nathan Adrian's Pool Deck Workout

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How to Do Nathan Adrian's Pool Deck Workout
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This a circuit that was originally done around a pool, but can also be done almost anywhere in the home. It is ideal to go through exercises twice, or more if you're feeling up to it.

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First we're going to start with wall sits. Make sure to hold your legs at a 90-degree angle and keep your hands off your quads. Try to hold this for a minute!

First we're going to start with wall sits. Make sure to hold your legs at a 90-degree angle and keep your hands off your quads. Try to hold this for a minute!

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Next is squat jumps. If you have a hallway, go ahead and squat jump down it. If not, just do about 20. Make sure to keep your weight in your heels and your head and chest upright.

Next is squat jumps. If you have a hallway, go ahead and squat jump down it. If not, just do about 20. Make sure to keep your weight in your heels and your head and chest upright.

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Next is lunges 😀. Once again, if you have a hallway, go down the hallway. If not, do 20. Make sure your front knee doesn't go over your foot and your back knee doesn't touch the ground.

Next is lunges 😀. Once again, if you have a hallway, go down the hallway. If not, do 20. Make sure your front knee doesn't go over your foot and your back knee doesn't touch the ground.

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Then go back and repeat the squat jumps and lunges one more time.

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Now get out your mat and hold a plank for 30 seconds.

Now get out your mat and hold a plank for 30 seconds.

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Now lie flat and do supermans for 30 seconds.

Now lie flat and do supermans for 30 seconds.

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Then flip over and do some reverse supermans, or bananas for 30 seconds.

Then flip over and do some reverse supermans, or bananas for 30 seconds.

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Here's a video of the bananas for clarification.

Here's a video of the bananas for clarification.

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Now repeat the planks, supermans, and bananas one more time.

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Repeat the whole thing one or more times to complete the workout, and you're done!

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Congratulations, you just finished a workout that was given to us at a Junior Olympic training camp!

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