FRAN HALSALL S CORE EXERCISES FOR SWIMMING 1. PLANKS. Kneeling Plank. Standard Straight Leg Plank

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1 FRAN HALSALL S CORE EXERCISES FOR SWIMMING Join Sunday Times Young Sportswoman of the Year Fran Halsall and develop your core strength to support your swimming through a range of traffic light difficulty rated exercises. With bullet point descriptions, pictures of Fran in work-out postions, and useful information on muscle groups worked during exercises, Fran Halsall Core Exercises is your concise guide to strengthening your swimming on non-swimming days. 1. PLANKS FRAN says: This exercise is great for training your trunk and abdominal core muscles Kneeling Plank Start in four-point kneeling Position Rest on forearms out in front Lower pelvis to floor until back is straight Aim to hold for 30 seconds to one minute Standard Straight Leg Plank Support yourself on forearms and toes Ensure a straight back Aim to hold for 30 seconds to one minute

2 Plank 1 Leg Raised Support yourself on forearms and toes Ensure a straight back Raise one leg 30 cm off the ground maintaining straight leg and stable back Aim to hold for 30 seconds to one minute 2. PUSH UPS FRAN says: This exercise is great for training your Biceps, Triceps, Shoulders, Pectorals, Core Abs Kneeling Push Up Start in four-point kneeling position Lower arms down until the nose just touches the floor Push back up into four-point kneeling position Aim to complete 8-12 reps once you can do that move on to standard Push-Ups

3 Standard Push Up Support yourself on hands and toes Ensure a you maintain a straight back throughout Lower arms down until the nose just touches the floor Beginners aim for 6-8. Intermediate Advanced Power Press up Support yourself on hands and toes Ensure a you maintain a straight back throughout Lower arms down until the nose just touches the floor Then explosively push up until your hands leave the floor Beginners aim for 4-6. Intermediate Advanced 10+.

4 3. SQUATS FRAN says: This exercise is great for training your Quadriceps, Hamstrings, Calves, Hip Flexors, Gluteals, Abdominals Bodyweight Squats Keep your head and eyes up Your feet should firmly on the floor about shoulder width apart Squat until your upper thighs are parallel to the floor Return slowly to the starting position Try for 10 reps Squat Jumps Keep your head and eyes up Your feet should firmly on the floor about shoulder width apart Squat down until your upper thighs are parallel to the floor Then return up as fast and as powerfully as you can into a jump and repeat Try for between 10 and 20 reps One Leg Squats Keep your head and eyes up Your feet should firmly on the floor about shoulder width apart Squat down on one leg until your upper thighs are parallel to the floor Return fast and powerfully to the starting position Try for 10 reps each leg

5 4. HIP BRIDGES FRAN says: This exercise is great for training your Lower Abdominals, Lower Back, Hamstrings, Hip Flexors TA Hip Bridge Slowly lower each vertebra, one at a time down to mat Repeat 10 times Lie on your back Bend knees, put feet flat on floor Slowly raise pelvis off mat, curl each vertebrae one by one away from mat Hold this position Single leg Hip Bridge Slowly lower leg, then pelvis Repeat with opposite leg Repeat 10 times with each leg Lie on your back Bend your knees, put feet flat on floor Slowly raise pelvis off mat Lift one leg off floor, & straighten knee Hold this position

6 Dynamic Straight Leg Hip Bridge Lie on your back Bend your knees, put your feet flat on the floor Slowly raise pelvis off mat Lift one leg off floor, & straighten knee Slowly lower pelvis down to mat, keeping leg out straight Lift pelvis back up, keeping leg straight Repeat with opposite leg Repeat 10 times each leg 5. FORWARD LUNGES FRAN says: This exercise is great for training your Quadriceps, Hamstrings, Gluteals Single Leg Forwards Lunge Alternating Legs From a standing position step forward with leading leg Squat down until the standing leg s knee lightly touches the ground. Then from this position drive back up to the start position and repeat with the other leg Try for 10 reps changing legs each time

7 Single Leg Forwards Lunge Same Leg From a standing position step forward with leading leg Squat down until the standing leg s knee lightly touches the ground Then from this position drive back up to the start position and repeat with the same leg Try for 12 reps straight with one leg then change to 12 reps for the other Repeated Forward Split Lunge Jumps This is a ballistic jump into the lunge position From the lunge position drive upwards so that you alternate from one leg to the other and repeat. Try for reps

8 6. SQUAT THRUST INTO SQUAT JUMPS FRAN says: This exercise is great for training your Quadriceps, Hamstrings, Gluteals Squat Thrust Into Squat Jumps Start standing then drop into a press up position Perform a squat thrust and return to the standing position Then drop into a squat and jump up as powerfully as possible Repeat Try to progress with 10 reps, building to 16 then SUPERMAN FRAN says: This exercise is great for training your Shoulders, Lower Back, Glutes Superman Kneeling with Outstretched Arm Four point kneeling Back straight & hips at 90 degrees Slowly raise one arm straight in front Try to keep pelvis and back still throughout Bring arm back in and relax Repeat with opposite arm Repeat 10 times each arm

9 Superman Prone Opposite Arm and Leg Lying on front Arms by side Stretch one arm out in front Stretch out opposite leg Try not to let pelvis twist Hold position for 5 seconds Repeat other side Repeat 10 times Prone Superman with Alternate Arm & Leg Raises Lying on front Arms by side Stretch one arm out in front Stretch out opposite leg Gently raise & lower opposite arms and legs Aim to repeat for 1 minute

10 8. REVERSE LUNGE FRAN says: This exercise is great for training your Quadriceps, Hamstrings, Gluteals Reverse Single Leg Lunge Alternating Legs From a standing position step one foot backwards Squat down until the knee lightly touches the ground. Then from this position drive back up to the start position and repeat with the other leg. Try for 10 reps changing legs each time Reverse Single Leg Forwards Lunge Same Leg From a standing position step one foot backwards Squat down until the knee lightly touches the ground Then from this position drive back up to the start position and repeat with the same leg Try for 12 reps straight with one leg then change to 12 reps for the other Reverse Repeated Forward Split Lunge Jumps This is a ballistic jump into the lunge position From the lunge position drive upwards so that you alternate from one leg to the other and repeat Try for reps