Back To the Deep

Combo #1

• Jog (16 count)
• Jog wide (16 count)
• Jog (16 count)
• Kick front moving forward (16 count)
• Hamstring jog (16 count)
• Repeat except kick front moving backwards (16 count)

Combo 2

• Jog (16 count)
• Wide/narrow jog moving sideways to the right *(48 count)
• Cross country ski (16 count)
• Big knee jog (16 count)
• Repeat except wide jog moving sideways to the left

Combo 3

• Bunny hop moving forward (48 count)
• Cross country ski vertical (16 count)
• Cross country right diagonal head to right (16 count)
• Bunny hop moving backwards (48 count or longer)
• A&T jacks vertical (16 count)
• A&T jacks diagonal head to left (16 count)
• Repeat but change diagonal directions

Combo 4

• Bicycle moving forward (48 count) (no hands)
• Ski tuck (32 count)
• Star jacks (32 count)

I have access to the long half of a deep pool, and use the entire length to move my participants, so I need lots of time for travelling.

* Wide/narrow jog moving sideways. Cue shoulders over hips, arms propell the body, stay vertical. Tummies tight

I teach this 1, then 2. Then 1 forward, 2 sideways, 1 backwards, 2 other way. 3. 1 forward, 2 sideways, 3 forward, 3 backwards 2 sideways, 1 backwards. 4. and so on. Hope this makes sense

Email for any clarifications

Judi

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