STARTING POSITION

Exhale as you reach one arm and the opposite leg off the floor, then follow with the other arm and leg, extending all four limbs away from the centerline without increasing spinal extension. Maintain a stable pelvis, avoiding lateral shifting, rotation, or anterior pelvic tilt. Ensure shoulder stability by gently drawing the scapulae down and in.

MOVEMENT

Exhale as you reach one arm and the opposite leg off the floor, following  the other arm and leg extending all of them away from the centreline without increasing spinal extension. Maintain a stable pelvis, avoiding lateral shifting, rotation, or anterior pelvic tilt. Ensure shoulder stability by gently drawing the scapulae down and in.

Start alternating the arms and legs in continue swimming with a steady tempo, reaching long through the limbs while maintaining neutral lumbar alignment and thoracic extension. 

Coordinate breath with movement by alternating between inhaling and exhaling every 8 counts, matching the limb’s rhythm.

Continue for 4–8 full breath cycles, maintaining smooth, precise motion and controlled energy through the limbs.

• Spinal extensors, including the erector spinae, multifidus, and semispinalis.
• Deep core muscles such as the transversus abdominis, internal obliques, pelvic floor, and diaphragm, maintaining lumbo-pelvic stability and intra-abdominal pressure.
• Hip extensors including gluteus maximus and hamstrings, contributing to leg lift and pelvic control.
• Shoulder girdle stabilizers such as trapezius (middle and lower fibers), rhomboids, rotator cuff muscles, and serratus anterior, providing scapular control and arm stability.

• Strengthen the spinal extensors to support sustained thoracic extension.
• Improve trunk and pelvic stability during dynamic, alternating limb movement.
• Enhance cross-lateral coordination to support functional patterns such as walking and running.
• Promote balanced engagement of the posterior chain, including glutes, hamstrings, and back extensors.
• Improve scapular stability and control through dynamic upper limb movement.
• Increase body awareness and proprioception feedback during sustained, coordinated effort.

• Maintain abdominal engagement to support spinal alignment and prevent excessive lumbar extension.
• Keep the pelvis stable—avoid lateral shifting, anterior tilt, or pressing unevenly into the mat.
• Stabilize the shoulders by drawing the scapulae down and in; avoid winging, shrugging, or protracting.
• Keep the head aligned with the spine; avoid lifting the chin or collapsing the neck.
• Gently press the hips and pubic bone into the mat to enhance activation of the core and back extensors.
• Move with control and precision; prioritize coordination and rhythm over speed or range of motion.
• Maintain consistent thoracic extension while swimming.
• Coordinate breathing with leg tempo, alternating breath every 8 counts.
• Keep energy through the limbs, reach actively through fingertips and toes, avoiding tension.
• Observe symmetry in the lift, timing, and control of each side of arm and leg.
• Minimize compensatory tension in the neck, jaw, or shoulders during sustained effort.