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LEVEL 1 DEAD BUG

Description: stationary exercises concentrating on breathing

Suitability: Makos, Great Whites, Tigers, Hammers, Reef, Marlins

Adult Supervision: Recommended for Hammers and Reef Sharks

Reps: Hold position for 5 Breaths

LEVEL 2 DEAD BUG

Description: Resistance added to the moving arm. Legs held stationary.

Suitability: Makos, Great Whites, Tigers

Adult Supervision: Recommended

Medicine Ball: 1-2 kg (or use a filled a water bottle)

Reps: 5 reps on each side

LEVEL 3 DEAD BUG

Description: as above with opposite leg preset with 45 degrees extension

Suitability: Makos, Great Whites

Adult Supervision: Required

Medicine Ball: 1-2 kg (or use a filled a water bottle)

Reps: 5 reps on each side

LEVEL 4 DEAD BUG

Description: Quarter roll with added leverage (alt. leg extended out at 45 degrees)

Suitability: Advanced - Talk to your coach and parents before attempting this one.

Adult Supervision: Required

Medicine Ball: 1-2 kg (or use a filled a water bottle)

Reps: 5 reps on each side