Please remember to follow the steps below before doing any of the Home Workout videos or written programs.

Step 1 - When watching this YouTube video please enlarge to a full screen.

Step 2 - Do NOT look at any other YouTube videos presented on the side as I have spent days watching them and most give incorrect technique advise so please don’t watch them unless I have sent them to you.

Step 3 - Do these exercises with good technique and practise them slowly before increasing speed. Do not increase speed unless you can keep good technique. This is VERY IMPORTANT. 

Step 4 – If your technique is incorrect stop, rest, watch and look at their technique. Try again with the correct technique or wait for the next exercise.

Step 5 - If you feel any pain or discomfort stop immediately.

Step 6 - If you need to take extra rest just stop the video, stretch, have a drink of water or Natural Sports Energy, Energy+ or Warm Up (if you haven’t eaten well that day). When you are ready, start again. Don’t rest more than a couple of minutes or your body will cool down too much.

Step 7- Remember you do not have to start with as many repetitions as the coach is doing, you can build each day.

Step 8- If you have any injuries or health issues please consult your physician before doing these exercises. 

Enjoy your workout. I will be placing regular pool and dryland workouts so please follow the above instructions every time.