Exercise Sheet.
Warmup.
Easy jog around the sports hall / track.
Static Exercises
- Head rotation
- Shoulder Rotations
- Hip Flexors
- Calf Raises
- Ankles Rotation
Exercise Circuit -2 Reps
Resistance Exercises
Squats (10 squats with a hold at the bottom section for 2 seconds)
Tricep Dips (with bunjee / water bottle for little ones) 10 on each slow
Bicep Curls
Shoulder Abduction
Shoulder Flexion
Calisthenic Exercises
Plank -> Puppy( 30 seconds hold)
Side Plank (30 seconds)
Bridge Pose (30 seconds)
Cat – Cow S – 10 reps
Tree Pose (20 seconds)
Snake Post (30 seconds)
Upward facing plank
Swim Section
Deep End Starts
100 pull
50 kick
50 swim
* 2
Drills as 100's 25 drill 50 swim 25 drill
Doggy Paddle
Kick on back
W/Polo
Kick on back
Single Arm (L)
Kick on back
Single Arm (R)
Kick on back
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Finish with widths under water & back
Bookings can be cancelled until 16:00 on 09/06/2023. Bookings cancelled within 6 hours of the session start will not be eligible for a refund.
