BENEFITS
Improves aerobic fitness. Strengthens and tones THIGHS (quadriceps, hamstrings), HIPS (gluteals, iliopsoas), TRUNK (rectus and tranverse abdominus, obliques), CHEST (pectorals), SHOULDERS (deltoids) and MIDDLE BACK (trapezius).
STARTING POSTION
From a standing position step your right leg forward and your left leg back. Shoulders abducted with arms extended just under the surface of the water. Palms facing forward (thumbs up).
EXERCISE ACTION
Maintaining a neutral pelvis and spine, alternately lift your legs performing a rocking horse action front-to-back and back-to-front. Each time you rock on to your forward leg, sweep both arms forward in front of your chest. The sweep forward should be broad and wide and performed with increased muscular effort. Each time you rock on to your back leg, contract your shoulder blades and pull your arms back keeping your forearms close to your sides. Maintain a vigorous tempo to maximize aerobic benefits and maintain a full range of motion to maximize strengthening benefits. Exercise is performed at IMPACT LEVEL I.
KEY ELEMENT
Pelvic Stability and Postural Alignment
TRAINING TIPS
Keep chest lifted
Keep shoulders down and back
Maintain a neutral and aligned wrist
Engage abdominals to maintain spinal stability
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