Course curriculum

  • 1

    NEW RELEASE

    • a sandwich of mobility and core [26mins]

    • an adventure of hip mobility and core [26mins]

    • rotational mobility and core [16mins]

    • core with a side of hip mobility and scapula strength [26mins]

    • stable shoulders and stable core [27mins]

    • foam roller core and thoracic mobility [21mins]

    • for dynamic underwaters [13mins]
  • 2

    activations for pre swim

    • mobility activation [15mins]

    • stability activation [15mins]

    • streamline & shoulder stability activation

    • tumble turn & hip stability activation

    • mobility & body tension basics activation
  • 3

    express core [<30mins]

    • super slow core for connection [27mins]

    • glutes for kick with a side of core [26mins]

    • core for each stroke in IM order [27mins]

    • a rotational core must if you are a backstroker [25mins]

    • cross connection with a side of obliques [19mins]

    • gymnastics core 101 [15mins]

    • core for freestyle and backstroke [27mins]

    • core for breastroke and butterfly [21mins]

    • high rep core session [28mins]

    • core for if you get back pain [21mins]
  • 4

    swiss ball core

    • underwater strength and cross connection [21mins]
  • 5

    express mobility [<10mins]

    • everyday hip flexor stretching [9mins]

    • mobility for the spine [7mins]

    • thoracic rotation with a foam roller [8mins]

    • thoracic extension series
  • 6

    meditation & recovery

    • optimal recovery with Brendon Smith + Kayla Costa [51mins]

    • calming meditation [27mins]

    • energising meditation [23mins]

    • your express stretching sequence for posture
  • 7

    streamline [60mins]

    • streamline 101

    • streamline_01

    • starts, turns + streamline_01
  • 8

    underwaters [60mins]

    • underwaters 101
  • 9

    dive starts [60mins]

    • dive starts 101

    • dive starts_01

    • dive starts_02
  • 10

    tumble turns [60mins]

    • tumble turns 101

    • tumble + touch turns_01
  • 11

    butterfly & core [60mins]

    • fly + core_01

    • fly + core_02

    • fly + core_03

    • fly + core_04
  • 12

    backstroke [60mins]

    • backstroke + starts_01

    • backstroke + starts_02

    • backstroke + starts_03

    • backstroke + starts_04

    • backstroke + starts_05

    • backstroke + starts_06

    • backstroke + freestyle_01
  • 13

    breastroke [60mins]

    • breastroke + butterfly 101

    • breastroke + butterfly_01

    • breaststroke + butterfly_02
  • 14

    freestyle [60mins]

    • freestyle + starts_01

    • freestyle + starts _02

    • freestyle, streamline, starts + turns_01
  • 15

    pull set - upper body strength [60mins]

    • pull set 101

    • upper body pull_01

    • upper body pull_02

    • upper body pull_03

    • upper body strength + core_01
  • 16

    kick set - lower body strength [60mins]

    • kick set 101
  • 17

    build athleticism [60mins]

    • solid session_01

    • solid session_02

    • solid session_03

    • solid session_04

    • solid session_05

    • solid session_06

    • solid session_07

    • solid session_08

    • core strength & conditioning
  • 18

    rotation [60mins]

    • rotational core 101

    • rotational core + pull_01

    • rotational core + pull_02

    • rotational core + pull_03

    • rotational core + pull_04

    • rotational core + leg strength

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