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Activate Level 3 Warm Up Exercises

After raising the body’s temperature and performing mobility exercises, swimmers should continue their warm up with three or four activate exercises.

Ensure your swimmers complete three to five reps of their exercises before moving on to prime level 1, 2, 3 or 4.

If your swimmers can perform all of the exercises in activate level 3 with good technique and control, they should try activate level 4 next time.

Click or tap the following headings to view a description and video of each exercise.

1 Up 1 Down Glute Bridge

Click or tap play on the video below to watch a demonstration of 1 up 1 down glute bridge.

Side Lying Straight Leg Lifts

Click or tap play on the video below to watch a demonstration of side lying straight leg lifts.

Kneeling Push Up Plus

Click or tap play on the video below to watch a demonstration of a kneeling push up plus.

Standing Rotation With Band At 110

Click or tap play on the video below to watch a demonstration of standing rotation with band at 110 degrees.

Arms And Legs Superman

Click or tap play on the video below to watch a demonstration of arms and legs superman.

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