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
WEEK 5
THE HUNDRED
SHOULDER BRIDGE
KNEELING CHEST STRETCH
WALL CHEST STRETCH
