Front Shoulder / Deltoid Finish
Squeezing the front deltoids, Patrick pulls on the cords by rotaing his arms forward until his forearms are parallel to the ground. Note how Patrick's hands are open and his forearms are relaxed; also note that his elbows have not moved.

Dual Rotator Cuff Start
With the cords anchored to the side, Patrick stands with both arms bent at 90-degrees. Shoulders are relaxed.

Dual Rotator Cuff Finish
Using the shoulder muscles (and a bit of the forearms as well), Patrick has pulled the cords across his body. Goal here is to keep your elbows in the same place (unlike Patrick!!!!). Repeat this exercise on the other side by turning to face in the opposite direction.

The Catch - Part A
Stand far enough away from the anchor point that when you bend over at the waist, there is still a decent amount of tension on the cords. As we are simulating the catch, your arms should be in the starting position for your catch in the water (Patrick's catch is pretty deep).

The Catch - Part B
Using his shoulders/biceps, Patrick has brought his forearms perpindicular to the ground.

In Stage One, you will repeat Part A, Part B as you focus on keeping your elbows still and using forearm pressure downwards (as you would in the water) to simulate the catch.

The Catch - Part C
Once you have completed Stage One, you cna move onto Stage Two, where you will do Part A, Part B and Part C in a smooth fluid motion, pausing only at Part A and Part C.

Stage Two should be done quickly to activate your back/shoulder muscles in the catch process. It is much easier to get this feeling on land, so programming this now will go a long way once you hit the water again!