Elizabeth Pelton
Courtesy of: Peter H. Bick
PHOENIX, Arizona, June 9. ALEXA Teneyck, a 13-year-old age group standout with Scottsdale Aquatic Club, performs a core set here that integrates TRX equipment. Our dryland expert JR Rosania recently filmed this innovative work for our readers.

It starts off with a set of TRX underwaters, then moves on to a medicine ball twist as well as a medicine ball through-the-leg pass.

Rosania says to perform 3 sets of 20 reps for a stronger lower back, hip flexors and side obliques.

Rosania is a monthly contributor to Swimming World Magazine. His "Dryside Training" column describes different dryland exercises to increase a swimmer's strength in the water. Subscribe to Swimming World Magazine today!