WARM UP (Breaststroke)

1. Lunge and Stretch (30 seconds)

Lunge forward with one leg and reach the arm on the side of the back leg straight overhead and
slightly backward to open up the anterior chain. You’ll also open up your quads and lats. Be sure
to keep hips parallel to the ground, your abs and glutes engaged and hips/knees/ankles in line.

2. Standing T’s (1 minute)

This movement opens up the chest while warming up and strengthening the rotator cuff.
Standing in a split stance/, raise arms out to their sides, parallel to the ground, and engage
(squeeze) the shoulder blades in toward the spine and slightly downward. Hold to one to two
seconds, then release and repeat for 30 times.

3. Standing Backbend (10 seconds)

This is a quick and easy way to wake up your spline and it instantly gives you more energy by
opening up your chest. Breathe deeply and bend further with each breath.

4. Arm Circles (30 seconds)

This exercise targets your shoulder, triceps, back, and biceps. Prepare your shoulder joints for
every stroke with arm circles. Do forward and backward arm circles for 30 seconds each
direction.

5. Quad Rocking (repeat 20 times)

Get on the ground squarely on your hands and knees. Sit back into your hips while keeping your
abs engaged. Return to starting position, flex and extend your spine like a cat stretch. Repeat 20
times.