Swimming Preps
Goal: Core work, balance and stability
(1)
1. Come on all fours, with vertical arms, and thighs
2. Place the Spine in a neutral position, keeping length from the head to tailbone.
3. Inhale to prepare
(2)
1. Exhale and raise leg towards the sky. Height of leg to be raised to depending on ability to stabilise spine and pelvis.
2. Inhale to return to (1)
3. Repeat 8-10x, then change to other leg
Squats
Goal: Balance, building strength and endurance in thighs and toning the calves
(1)
1. Stand tall with the legs in lateral rotation, with the kneecaps and toes facing in the same line of direction
(2)
2. Exhale and come down to a squat, keeping the spine tall.
3. Inhale and return to (1)
(3)
1. To tone the calves, come to the squat position and maintain that position.
2. Exhale to raise the heels off the floor, but maintaining the angle in the knees
3. Inhale to lower heels
4. Repeat 8-10x
