BENEFITS
Improves aerobic fitness. Strengthens and tones THIGHS (quadriceps, hamstrings), HIPS (gluteals, iliopsoas), TRUNK (abdominals, erector spinae), CHEST (pectorals), BACK (rhomboids), SHOULDERS (deltoids) and ARMS (biceps, triceps).
STARTING POSTION
FORWARD LUNGE STANCE. Keep knees slightly bent and aligned over toes. Maintain a slight forward lean in the torso so that shoulder/hip alignment follows a straight line through the extended rear leg. Counter balance your extended leg with a forward arm press.
EXERCISE ACTION
Alternate lunge action with your lower body as you alternate push/pull action with your upper body. Keep your wrists flexed and feel the resistance against your palms as you push water away from your chest. With equal intensity and muscular effort, feel the resistance against the back of your hand as you pull water in toward your chest. Exercise is performed at IMPACT LEVEL II.
KEY ELEMENT
Dynamic Strengthening for the Scapular Stabilizers
TRAINING TIPS
Keep chest lifted and shoulders back
Maintain shoulders square with hips, avoid twisting
Do not lock elbows in extended arm position
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