WEEK 1

SHOULDER MOVEMENT & STABILISATION

LEG FLOATS L1

CAT STRETCH

PUSH UP L1 & L2

SWIMMING PREP L1

HAMSTRING STRETCH

WEEK 2

BREATHING

RIBCAGE PLACEMENT

LEG FLOATS L2

SWIMMING PREPS L2

SPINAL ROTATION

HIP ROLL

HIP FLEXOR STRETCH

WEEK 3

HEAD & CERVICAL PLACEMENT

SWAN DIVE PREP

SPINE TWIST

SHELL STRETCH

LATERAL FLEXION (SIDE BEND)

THORACIC (upper back) STRETCH

HEAD NOD / AB PREP

WEEK 4

SWIMMING PREP (prone)

OBLIQUE ROLL BACK

SIDE LEG SERIES

QUADRICEP STRETCH

THE CLAM

HALF ROLL BACK