Rob's deep water workout

Warm-up anything you want

Combo 1

• Twist-tuck legs under torso and twist like a washing machine agitator (16 counts)
• High knees- alternating arms (16 count)
• Flick kick -16 counts -arms try to touch opposite leg
• T-jacks- (arms to surface of H2O and down to sides-legs in V, cue them to get out of H2O up to their waist) 16 counts.

Repeat combo moving- turn toward shallow end and move- 8 counts forward/8 back (each movement 2x forward and back for 32 counts)

To turn on each combo- weights at side arm in full extension (like at attention)- tuck legs 4 counts. turning with each tuck

Combo 2

• Scissors (keep legs straight movement from hips) fast so legs will make short fast movement (8 counts)
• Scissors slow and big (8 counts) Alternate arms
• Frog hop (legs pull under body with knees going out, soles of feet touching) arms scoop in front (16 count)
• Dolphin kick-legs move forward and back together- arms move opposite legs (legs forward/arms back)
• Moguls (tuck- move legs right/tuck- move legs left)

Repeat combo 1 and 2 moving toward shallow then deep -8 counts each one for 32 count.

Combo 3

• Jog narrow-arms move down side alternating (16 counts)
• Wide jog - arms move down in front of body (16 counts)
• Cross country ski - alternating arms (16 counts)
• Lean to shallow - bicycle (8 counts)
• Lean to deep - bicycle (8 counts)

Repeat combo 1, 2, 3 moving shallow/deep - 8 counts of each

Interval

• Dolphin kick arms out of water 30 seconds as fast as they can
• 1 Minute slow jog recovery
• Scissors-short and fast- 30 seconds
• 1 Minute slow jog recovery
• T-jack short and fast -30 seconds
• 1 Minute slow jog recovery
• Flick kick-30 seconds
• 1 Minute slow jog recovery
• Mogals- 30 second
• 1 Minute slow jog recovery

Abs

• Arms in a T holding weights-tuck both knees to chest, leave legs tucked, move heels to back (knees stay bent 90 degrees the whole time)
• Sitting position- body in an L- lift legs up- try to get out of the water, then lower to starting position
• Legs behind lying prone in water- arms straight down (like a military push-up position on land) alternate bringing legs in toward chest and back, then both together

Cool down

• Move to shallow end- take off belts and put up weights
• Bend right Leg -grab right behind thigh- stretch back of hip
• Point/flex foot
• Circle leg from knee down to foot 4x/ change directions 4x
• Extend leg in front- flex the foot- pull toes toward body and push through the heel-feel it in the hamstrings
• Now bend knee 90 degrees/ straighten/bend (4x)
• Same leg, place heel down on pool bottom toes up/ sit back-hold-hamstring stretch
• Same leg-place over other thigh above knee in figure 4-sit back
• Same leg-place behind in runner straddle, heel down (calf stretch)
• Slide leg in- abduct/adduct (4x)

Repeat other leg

• Legs wide toes out- arms in a T-reach side to side, then across
• Bring arms forward round the back-open arms wide squeeze shoulder blades together (4x)
• Arms at side, bent 90 degrees- upper arms stays glued to sides, elbow to forearms take out (rotator cuff)
• Extend arms in front palms up-take palms to shoulders-shoulder rolls
• Lean head to side-ear to shoulder, then look over the shoulder
• Chin to chest move to the other side look over the other shoulder, then lean ear to shoulder

• Interlace hands, palms out, round the back-suck in abs-navel to spine hold 8 counts, release (3x)

• Inhale/exhale
• Finished

Questions?? Email me

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