Barrel Swimming I

• Lay over the barrel with the front of the pelvis poisoned on the arc of the barrel and legs parallel.
• Hips and knees should be slightly flexed to rest the thighs on the barrel and the knees and lower leg on the mat.
• Whilst maintaining neutral spine and with core engaged, extend one hip and knee by lifting and lengthening this leg of the mat into horizontal alignment with the trunk.
• Return to the start position and repeat the movement alternating sides.