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Swimming L3 - Pilates

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Swimming L3  

                                                                                                                         
P
rimary Movers:
 
 
Hamstrings, Gluteals, Quadriceps (thighs), Trapezius
Stabiliser Muscles: 
Tranverse Abdominals, Lumbar Multifidus, Obliques

Level of Difficulty:   (7/10)

Scale 7

Frequency:
       
  8-10 Repetitions  

 Instructions 

  • Start on all fours with your hands positioned under your shoulders and your knees positioned directly under the hips. 
  • Ensure you are in neutral and engage the TVA muscles and Pelvic Floor 
  • Breath in to prepare and as you exhale slide the opposite arm and leg along the floor and away from the body and then lift when straight 
  • Momentarily pause and then breath into to prepare and exhale as you lower the arm and leg back down to the floor 
  • Change to the opposite arm and leg for the next repetition 
 Teaching Points   
  • Keep shoulders relaxed 
  • Aim for a nice straight body from hand to foot in the lifted position 
  • Keep your body weight central and resist the urge to lean to ne side