Noodles/Weights in the Deep--end of shallow workout
This is an
Aquatic pattern from
www.turnstep.com.
(pattern 16958)
Here are some of the exercises I use in the deep water--I teach primarily in the shallow but we spend 5-10 minutes in the deep at the end of each class.
With your noodle wrapped around your back with ends under your arm-pits or weights under each arm:
- T, L, Vs: legs vertical, arms out (body looks like a T), use abs to pull legs from vertical to 90 degree (body looks like an L), open feet to form the V, back to L and finally using abs push feet back to vertical T--try to keep legs straight
- Add shoot-through: after T, L, V go back to the L and then push both feet behind you and pull legs back to T and start again
- Diamonds: bottoms of feet stay together <> pull legs in knees go out (like a butterfly stretch) push feet away from you; move in and out for 1
minute
- With legs vertical (like you are standing) cue small, fast, ankle criss-crosses (one ankle in front, one behind, then switch) 1 minute
- Small vertical flutter kick, abs tights, glutes tight--super fast for 1 minute then 15 seconds slow, repeat
- Legs vertical: jack legs, now lean forward for 30 seconds then lean back for 30 seconds
- Tread water with noodle out of water and over your head (good swimmers only; others can use their arms) 1 minute
Added by
Susan
at 11:38 AM on Tuesday, April 14, 2009 EDT.
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(Email: sjdorourke@gmail.com)
From: Silver Creek, New York (USA)