Deep water workout with variety!

This workout is to be done with a belt. Warm-up your participants before this:

9 minute variety pyramid, 1 minute for each of the following:

• Cross-country ski - cue them to work through full range of motion, check posture, abs engaged.
• Flutter kicks - toes pointing down to the bottom, long legs, tall bodies. I cue them to add bursts of power and try and get their chests up.
• Sit kicks - as if sitting tall in a chair, lower leg alternates hamstring curl and quad extension, hinging at the knee. Knees don't move!
• Vs - vertical body position, legs pulse doing adduction and abduction
• Big strides - large slower movements encouraging full range of motion, part bicycle and run. Cue to squeeze the tush as the leg pulls under the body and to the back.
• Vs
• Sit kicks
• Flutter kicks
• Cross-country ski

EZ/Sprint Running

• Jogging easy across the width of the pool one way.
• Sprinting back across the width.
• Repeat 3X. The jogging is the active recovery. Keep them going! Cue them to check their posture!

8 minute Abs - 1 minute of each of the following

• Diamonds - vertical body position, soles of feet touch each other, knees pointing outward, draw heels up and down. Squeeze tush on the way down.
• Oblique twists - assume a reclined position with legs together and knees bent. Twist knees to one side. Keeping legs together, twist to the opposite side.
• Tick-tock - lay on top of water, with stomach facing sky, making an "X" with the arms and legs, head and neck relaxed. Slowly crunch in the right side to bring your right arm toward right knee. Slowly crunch to other side. Slow, controlled movement initiated at the side in the obliques.
• Side-to-side - as if sitting with knees tucked to chest alternate between extending both legs out long to the side in the coronal plane, crunching the obliques (think getting both feet to the surface), bringing them back to center in a tuck, and then extending both legs to the other side.
• Suntan-Superman - Suntan = laying on your back toes out of water, Superman = laying on stomach. Alternate between the two positions by drawing both knees in to a tuck (engaging the abs first to protect back!)
• Side-to-side
• Oblique twists
• Diamonds

Arms of Steel

Have the participants tuck there knees into their chests for the first 2 exercises.

• Just breaststroke arms across the width of the pool.
• Reverse the arms now, and travel back (scoop water in)
• Repeat exercises 1 and 2.
• 1 Minute: scull arms quickly while maintaining a long vertical body position; I cue them to keep their palms and forearms inline and not to break at the wrist.
• 2 Minutes: biceps/triceps with cross-country ski legs. I have them spend a minute focusing on the bicep curl and making a burst of water at the finish. Then they focus for a second minute on the triceps extension, finishing through the full range of motion, but not locking the elbow. I also cue them to keep their elbows still and close to their torso, just the forearm moving.
• 1 Minute: cross-country ski arms - long levers, full range of motion. Palms up on the way up and palms facing backward on the way down and back.

< < Previous Aquatic pattern - Next Aquatic pattern > >

	Main page - Moves - Music - TBB - Wearables!
	Patterns: Disclaimer / Search / Stats / RSS / Add
	View patterns by month June 2009 May 2009 April 2009 March 2009 February 2009 January 2009 December 2008 November 2008 October 2008 September 2008 August 2008 July 2008 June 2008 May 2008 April 2008 March 2008 February 2008 January 2008 December 2007 November 2007 October 2007 September 2007 August 2007 July 2007 June 2007 May 2007 April 2007 March 2007 February 2007 January 2007 December 2006 November 2006 October 2006 September 2006 August 2006 July 2006 June 2006 May 2006 April 2006 March 2006 February 2006 January 2006 December 2005 November 2005 October 2005 September 2005 August 2005 July 2005 June 2005 May 2005 April 2005 March 2005 February 2005 January 2005 December 2004 November 2004 October 2004 September 2004 August 2004 July 2004 June 2004 May 2004 April 2004 March 2004 February 2004 January 2004 December 2003 November 2003 October 2003 September 2003 August 2003 July 2003 June 2003 May 2003 April 2003 March 2003 February 2003 January 2003 December 2002 November 2002 October 2002 September 2002 August 2002 July 2002 June 2002 May 2002 April 2002 March 2002 February 2002 January 2002 December 2001 November 2001 October 2001 September 2001 August 2001 July 2001 June 2001 April 2001 March 2001 February 2001 January 2001 December 2000 November 2000 October 2000 September 2000 August 2000 July 2000 June 2000 May 2000 April 2000 March 2000 February 2000 January 2000 December 1999 November 1999 October 1999 September 1999 August 1999 July 1999 June 1999 May 1999 April 1999 March 1999 February 1999 January 1999 December 1998 November 1998 October 1998 September 1998 August 1998 July 1998 June 1998 May 1998 April 1998 March 1998 February 1998 January 1998 December 1997 November 1997 October 1997 September 1997 August 1997 July 1997 June 1997 May 1997 April 1997 March 1997 February 1997 January 1997 December 1996 November 1996 October 1996 September 1996 August 1996 July 1996 June 1996 May 1996 (earliest)	View patterns by type Body Sculpting Cycling BoxAerobics Stability Ball Step Hi/Lo (floor) Abs Quad Step Warmup/Cooldown Double Aquatic Funk Slide Other