Youth Workout 3
Swan 2 on ball
1. Lie prone on top of a stability ball.
2. Place your hands on the ground to provide support and stabilization.
3. Hold your legs parallel to your body and then proceed to extend your back and raise your legs above parallel.
4. Your legs will only move a couple of inches. Do not try to hyperextend your low back. This is a slow and controlled movement.
Swim on ball
1. Lie prone on top of a stability ball.
2. Place your hands on the ground to provide support and stabilization.
3. Hold your legs parallel to your body and then proceed to kick your legs like a swimmer and raise your legs above parallel.
4. Your legs will only move a couple of inches. Do not try to hyperextend your low back. This is a slow and controlled movement.
Swimming 2 on ball
1. Lie prone on top of a stability ball.
2. Place your legs on the ground to provide support and stabilization.
3. Hold your arms parallel to your body and then proceed to raise your arms up and down.
4. Your arms will only move a couple of inches behind your head.
Alt. Toe Touch with balance disc
1. Start by sitting on the ground with your legs extended in a V-formation.
2. Keeping your back flat twist and reach with your right hand toward your opposite foot.
3. Repeat with the other hand.
Hundreds Breathing Exercise 3
1. Extend legs to 45 degrees, keeping arms by your sides.
2. Lift your head and shoulders off mat and take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. 3. At the same time, lift arms off mat and pulse them in unison with the breath — palms face up on inhale, and down on exhale.
4. Repeat 10 times for a total of 100 breaths.
This just to help with under water techniques….
Lunge Crossover with Med ball
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Hold medicine ball in front of your chest.
3) Lower body by bending at hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor. As you are lunging reach to one side of the leg with the ball.
4) Return to start position and repeat by reaching to the opposite side with the ball. Alternate or switch to other leg after prescribed reps.
Leg Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.
