BENEFITS
Improves aerobic fitness. Strengthens and tones HIPS (adductors, gluteals, iliopsoas), TRUNK (rectus and transverse abdominus), CHEST (pectorals), MIDDLE BACK (trapezius, rhomboids) and SHOULDERS (deltoids). Maintains flexibility in trunk and hips.
STARTING POSTION
STRADDLE STANCE. Legs in straddle position with knees bent and aligned over toes, hips directly under the line of your shoulders. Shoulders abducted with arms extended just under the surface of the water. Palms facing forward (thumbs up).
EXERCISE ACTION
With your hips externally rotated, alternately lift and extend each leg forward. Lead with your inner thigh as if kicking a soccer ball with your instep. At the same time, sweep your opposite arm forward and across the mid line of your body toward your raised instep. Keep your other leg anchored down and your other arm extended to the side. Changing legs involves a slight hop from side to side. The exercise is performed at IMPACT LEVEL II. Maintain a vigorous tempo to maximize aerobic training benefits.
KEY ELEMENT
Pelvic stability and spinal extension
TRAINING TIPS
Keep chest open and lifted
Flatten abs and lengthen your back
Maintain equal focus on arm and leg action
|
