# @bondiblade on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DPNPpvoE6Cg
- **Gondola URL:** https://gondola.cc/posts/61856841-bondiblade-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/f9c27a8c00.jpg
- **Posted:** 2025-09-30T00:52:30.000+00:00
- **Account Owner:** Gene Birks (@bondiblade) — https://gondola.cc/bondiblade

## Caption

🌊 Bondi Blade Dolphin Power Flow 🌊

Butterfly isn’t about brute force—it’s about seamless efficiency ⚡. The pushing + pulling values must connect with your undulating rhythm so the mind + body move as one. Every flyer’s battle? Timing the final full stroke to maximise leverage down the body line.

This flow teaches your upper + lower body core to harness dynamic trunk control around the short axis 🌀 (freestyle needs long-axis stability, butterfly demands short-axis domination).

By combining yogic breathing 🧘 + calisthenics principles 🤸, we’ve built the ultimate 2-minute warmup for any swimmer. It switches on your protractive shield 🛡️, combats glenohumeral instability, and fires up the serratus anterior for postural endurance—the exact tools to finish races string strong. 💥

👉 Sequence:
1️⃣ Cat → Cow
2️⃣ Concave Dog → Planche Lean
3️⃣ Chaturanga → Up Face Dog
4️⃣ Pose of a Child Reset

This is the formula for short axis domination ⚔️—effortless rhythm, seamless undulation, and raw power through the water.

#BondiBlade #SwimCoaching #ButterflyStroke #SwimStrength #SwimTechnique #MobilityFlow #GeneBirks

## Stats

- **Views:** 0
- **Likes:** 63
- **Shares:** 0
- **Comments:** 3

## Tags

butterflystroke, swimstrength, mobilityflow, swimtechnique, swimcoaching, bondiblade, genebirks

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