1 - 4 F2 F3 Pre Pool warm up

Hi guys
New per pool for F2 and F3
The pics won’t save so please ref the video for moves if needed

RMAP
Pre pool for Bristol penguins
• Wear a top and shorts.
• This pre pool warm up takes 15 minutes to complete.
• Do your pre pool movements correctly and you will be ready to get the most out of your swimming training.

RAISE ACTIVITIES
5 Reps per exercise
Jogging on the spot 4x20secs 10secs off
High knees 4x20secs 10secs off ( elbows next to ribs ) knees at 90 degrees
Heel flicks 4x20secs 10secs off (hands behind back heels to hands)
Lateral Jump Jogging 4 x 20 s, 10 s off (in a forward lunge, jump and alternate legs, hands stay on hips)



MOBILISE ACTIVITIES
5 Reps per exercise

upper trapezius sitting
( legs crossed sitting on hands keep back upright)
(Tip head side to side slowly and controlled)
(Return to centre before)
5each side

Sitting neck rotation
(Sitting legs crossed)
(Sitting on hands)
(Shoulders still turn head and hold for 3sec return to centre)

Wall slides
(Back flat against the wall)
(Elbows at shoulder high arms at right angles palms facing forward)
Try to keep your forearms, wrists and back of the hands flat against the wall as you slide your arms over your head

Shoulder internal and external rotations
( living on the floor elbows at shoulder hight back of hands flat on the floor inline with elbows)
( raise hands so palms face up and aim to go towards plans down to the floor)


Activate Level 3
5 reps per activity

1 up, 1 down gluten bridge
Feet hip width apart
Neutral hip alignment
Keep the pelvis level
Raise a leg until fully extended
Raise the glutes for the count of 1 s
Lower the body to the floor to the count of 1


side lying leg lifts
Legs straight, extended in line with shoulder and hip
Place Hand on floor to help stabilise
Lift top leg away from bottom leg without leg knee dropping downwards. Feet remain doors flexed
Perform the movement in a slow and controlled manner

Kneeling push up plus
Assume a 4 point kneeling position (hands and knees)
Spread the fingers to assist with support
Squeeze the shoulder blades towards each other and away from each other dynamically
Bend the elbows towards the back of body and keep them tucked in as you descend


Arms & leg superman
Bend down onto hands and knees, maintain a square hip and shoulder position.
As you raise a leg, keep leg pointing behind you until fully extended , raise the opposite arm, keep palms facing inwards to fully extend in front
Keep the back still and don’t let the lower back arch

Prime Level 3
5 reps per exercise
FULL PUSH UP
Assume a 4 point kneeling position on hands and toes
In the descent phase, ensure elbows are tucked in
Ensure the back does not extends

Bulgarian Split Squat
Hold hands behind the head
Stand upright with feet shoulder width apart, hands on hips
Maintain an erect upright torso position , keep feet facing forward at all times
Back foot raised on a step, front knee bends to start the squat
Controlled descent phase, activate gluteus and perform a strong upward drive