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

Level 4

Levels 1-4

WEEK 5