aXis swimming’s dry-land strength and conditioning program contains orthopedically sound exercises such as the Reach, Roll, & Lift. This exercise is producing a stronger shoulder girdle by extending the arm as far out as possible and turning the palm up. Once the palm is up and the arm is straight, they must pull the head of the humerus back into place (reverse shrug) to ensure a safe shoulder platform. Once the athlete has locked the head of the humerus into place (reverse shrug), their goal is to lift their palm up to the ceiling with a straight arm. If the elbow bends, the athlete must change the position by going wider.