Barell Swimming II

• Lying over the barrel with the front of the pelvis poisoned on the arc of the barrel and legs parallel.
• Commence with hips and knees extended to lifts legs into horizontal alignment with the trunk.
• Whilst maintaining neutral spine and with core engaged, scissor one leg upwards and the other leg downwards in a small range of motion, alternating sides.
• Repeat.
• Progress into double leg lift and lower by keeping the knees extended and flex both hips to tap the toes to the mat then extend the hips to lift the toes off the mat. Repeat.