APX MVMT Free Workouts | Week 03-26

Written By Wesley Milton

Happy Monday! Here’s this week's weight room workouts.

This session is meant to complement your swimming or sport, not compete with it.

Use it to build strength, stay resilient, and walk out of the gym feeling better than when you walked in.

Move. Improve. Repeat.

WARM-UP

  • Foam Roll: Calfs, Hams, Quads, Lats

  • 2 Sets: 

    • :30 Passive hang 

    • 3-4/side Shinbox + internal rotation

    • 8/side Sciatic & Peroneal Floss

  • 2 Sets: 

    • 10 Band “Touchdown” Press

    • 10 Cuban Rotation or Lu raises

    • 10/leg Bulg. Split Squat 

    • 10/side Side Plank Clamshell 

  • 3 Sets: (Optional)

    • 10-15 Ham Curls

    • SL Calf Raises

Upper Body Strength:

Main Lift - Incline Bench Press

  • 5 Sets x 10 Reps (Same weight across all sets)

Successory Work: 3-5 Sets

  • Chest Supported Row x 8-12 Reps

  • DB/KB or Cable Chop x 8-12 Reps

Explore (optional) : 3 Sets x 8-12 Reps

  • Pick 1-3 exercises you want to explore

  • Examples: OH Carries, Curls, Triceps, Cable/DB Fly, Lateral Raises, etc. 

Lower Body Strength:

Successory Work: 3-5 Sets

  • SA Bird-Dog Row x 8-12 Reps

  • Plank or Banded Dead-bug x 8-12 Reps

Main Lift - Sumo DL

  • 5 Sets x 10 Reps (Same weight across all sets)

Explore (optional) : 3 Sets x 8-12 Reps

  • Pick 1-3 exercises you want to explore

  • Examples: Carries, Sled Work, Jump Lunges, Box Jumps, etc.

Join the community redefining how swim teams approach dryland and strength training.

We structure our weight room training in 6-week blocks to build sustainable progress. Each strength session includes:

  • 1 Main Lift - Build foundational strength

  • 2 Successory Movements - Support and reinforce the main lift

  • Explore - This is where you pick 1-3 exercises you want to work on. That interesting thing you saw online? Do It! The focus here is to just have a little fun.

On non-lifting days, we encourage you to play your favorite sport, swim, golf, or stay active in ways that fuel your life outside the gym.

This isn't about exercise for the sake of exercise. It's about building a body that shows up for everything you want to do.

Don’t forget to bookmark the main blog and be sure to join our newsletter if you haven’t already.

Wesley Milton
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APX MVMT Free Workouts | Week 02-26