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Activate Level 4 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 2, 3 or 4.

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

Band Bridge

Click or tap play on the video below to watch a demonstration of band bridge.

Single Leg Lift With Flexion Extension

Click or tap play on the video below to watch a demonstration of single leg lift with flexion extension.

Toe Push Up Plus

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

Sword Draws

Click or tap play on the video below to watch a demonstration of sword draws.

Superman With Band

Click or tap play on the video below to watch a demonstration of superman with band.

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