For the past weeks we have been doing procedure text, our awesome writing teacher has now decided we need a break from procedure texts so we are doing poetry
Here is my writing procedure text

Nicole Livingstone
Exercise plan
By acacia beck-carter

To be a successful Olympian swimmer, you need to be the best, you need to be ready for anything that gets thrown at you. You need to be ready for all sorts of competition. You never know what your going to be up against and what injuries you may get. If you want to be the best, you need to be strong and your body needs to be prepared.

The main muscles you need to exercise so you can be a great strong swimmer are your arms, shoulders, legs, hips, chest, core and back and you need to have the speed.

To be the best you can be, you will need to be active.
Here’s an exercise plan for you to stay active
It will take around 30-60minutes of your time.
Warm up for 5-10 minutes wearing runners and light baggy stretchy clothes that you can move around freely in for exercising and your routine.
I recommend leggings or trackers singlet or exercise crop top.

First:
5 minutes on incline chest press/dumbbell press.
Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest.
Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells.
Variations: You can use several angles on the incline bench if the bench you are using is adjustable.
Another variation of this exercise is to perform it with the palms of the hands facing each other.
Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.

Second:
5 minutes on the leg press to work you leg muscles.
The muscles you are working are your quadriceps, hamstrings of the thigh and gluteus(bottom).
BODY POSITION
sit on the machine with your back and head against the padded support. -Place your feet on the foot plate about hip width apart ensuring your heels are flat. -Your legs should form an angle of about ninety degrees at the knee with little variation either way as long as your heels sit flat in the plate. -Your knees should be in line with your feet and neither bowed inward or outward.-Your bottom should not be raised from the platform. If it is, your legs are too sharp an a angle, you need to adjust the seat back until the correct position is enabled. You can recognise this poor position when the knees seem to be in front of your eyes and you feel cramped.-Grasp the assist handles.

MOVEMENT
Brace the abdominal muscles and push the platform away with your heels and forefoot by extending your knees and hips, pushing your back into the seat pad
Your heels should remain flat on the foot plate at all times. The front of your foot(toes) should not be used exclusively to move the pad forward
Keep your head steady and your back against the seat
Don’t lock out your knees in an explosive fashion but do express a full range of motion
Return the foot plate to starting position by allowing your knees to bend under control while maintaining your feet flat on the surface
As usual, start with a modest weight and progress as your body adjusts.
Repeat this exercise for 5 minutes
THIRD:
5 minutes on the lateral raise machine to work your shoulder muscles.
Unlike a shoulder press, the lateral raise machine targets the round part of your shoulder which gives your upper arm a sculptured look.
Raise your arms to shoulder level parallel to the floor, no higher otherwise you might burt your shoulder joint.
Slowly lower them but make sure your elbows are a slight distance from touching your body.
This keeps tension directly on your shoulder muscles
Repeat this for 5 minutes

FOURTH: 5 minutes on the lat pulldown or seated row to work your back muscles.
Lat pulldown Setup- start by sitting on the seat and adjusting the leg restraint pad to the appropriate height. Your feet should be flat on the floor and the pad should help keep you legs and feet from rising as you left. Once all is adjusted, take your legs out of the restraint and stand up.
Weight- start with a low weight and slowly adjust it. The weight should be heavy enough to fatigue your muscles after repeating around 8-15 times.
Position- while standing and facing the weight stack, grab the lat bar with a wide overhand grip(your hands should be a bigger width than your shoulders.). While holding the bar, sit back on the seat and place your legs back under the restraint pad. Allow your arms to extend overhand in a “V” shape. Keep your abs pulled in tightly and lean back just slightly.
Movement- keeping your body stationary, exhale and pull down the bar in front of you to chest level. Your elbows should point back. Inhale and slowly extend your arms back overhead- but not completely. Throughout this movement, you should not move forward or backwards from the waist-stay still.
Body benefit- strong, defined back and better posture. Repeat for about 5 minutes
The seated row
Starting position- start with a weight that is not to heavy and not to light for you. Sit so your feet are on the floor, knees are above in line with your ankles, abs are engaged, back is straight and front of torso is supported by pad. Grip then handles by reaching in front of you, palms facing each other.
Actions- EXHALE: pull the handles, bending elbows and pointing them behind as you focus on squeezing your shoulder blades together. INHALE: slowly straighten your arms to the starting position to complete one rep.
Continue for 5 minutes but a remembering a special instruction- keep your arms close to the sides of your body. Make sure your wrists don’t bend, keep them in line with your forearm. Don’t let your chest or torso lift away from the pad infront of you. The muscles you worked are you back.

FIFTH: 5 minutes of doing the kneeling forward plank, side plank and quadruped plank. Doing each for about a minute and a half on each to work your core body muscles.
Some tips
-commence plank using the modified kneeling technique
-tuck your elbows in close to your body
-keep your shoulder blades back and down
– keep your spine straight and your chin slightly tucked
-avoid dropping your hips
-breath normally throughout
Progress to full plank only if you are confident in your technique and pelvic floor functioning.
Kneeling forward plank
Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of on your hands. Your elbows should be directly under your shoulders.
Bend your knees so that they help support your body weight.
Your body should form a straight line from your shoulders to your knees.
Brace your core by contracting your abs as if you were about to be punched in the gut.
Squeeze your gluteus(bottom).
Hold this position while breathing deeply.
Side plank
Lie on your left side with your knees straight.
Prop your upper body up on your left elbow and forearm. …
Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
Raise your hips until your body forms a straight line from your ankles to your shoulders.

Quadruped plank
This exercise will work you core, shoulders and front of your thighs
This is a different spin on regular planks(on elbows and toes with straight legs). Instead get onto your hands and knees, digging your toes into the floor. Pull your stomach in tight but be sure to keep your back flat (don’t let it sway or arch). Keep your toes and hands firmly on the floor and slowly raise your knees so they are no longer in contact with the ground. The higher you raise your knees, the easier the exercise. If they are just barely raised off the floor, your body has to work harder to maintain this position.
Repeat for one and a half minutes

SIXTH: 5 minutes on the preacher curl to work your arm muscles.
PREACHER CURL -Sit down on the Preacher Curl Machine and select the weight.
Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position.
Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times.
Lower the handles slowly back to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a preacher bench. Alternatively, you can use the pulley machine as well in conjunction with a preacher bench.
SEVENTH- 5 minutes in the cable pushdown to work your triceps.
CABLE PUSHDOWN- Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width.
Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the bar. This is your starting position.
Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
After a second hold at the contracted position, bring the bar slowly up to the starting point. Breathe in as you perform this step.Repeat for the recommended amount of repetitions.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.
Congratulations you have finished your exercise. Now you need to cool down so your not so sore tomorrow. You’ll still be sore though.
Do these exercises every second day for two weeks and on the days in between do simple exercises such as run on the treadmill at your speed for thirty to forty minutes.