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Water Depth
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SHALLOW Water
> FRONT KICK/Sweep-BACK
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PULSE in Place/Press
SQUAT JACKS/Press
SQUAT JACKS/Shoulder Raise
LEG RAISE-RIGHT/Shoulder Raise
LEG RAISE-LEFT/Shoulder Raise
JOG in Place/Pump Arms at Sides
SQUAT JACKS/Power Chest Press
SQUAT JACKS/Power Shoulder Raise
SQUAT JACKS/Tuck
DIAGONAL LEG CURL/Push
HEEL DIG/Tricep Press
ROCK SIDE/Press-ALTERNATE
ROCKING HORSE-RIGHT Leg/ Sweep
ROCKING HORSE-LEFT Leg/Rotator Cuff Sweep
ROCKING HORSE-LEFT Leg/Sweep Back-RIGHT
ROCKING HORSE-RIGHT Leg/Sweep Back-LEFT
X-COUNTRY SKI/Power Arms
X-COUNTRY SKI/Tap & Tuck-FAST
STRADDLE JOG/Sweep-ALTERNATE
STRADDLE STANCE/Instep Sweep-LEFT
STRADDLE STANCE/Instep Sweep-RIGHT
STRADDLE STANCE/Rotator Cuff Sweep
STRADDLE STANCE/Rotator Cuff Sweep-Side to Side
PENDULUM-Travel LEFT/Shoulder Raise
PENDULUM-Travel RIGHT/Shoulder Raise
PENDULUM/Sweep-Side to Side
HALF PENDULUM/Reach-LEFT
HALF PENDULUM/Reach-RIGHT
FRONT KICK/Tricep Press
FRONT KICK/Press-BACK
FRONT KICK/Sweep-BACK
FRONT KICK-Curl/Toe Touch
FRONT KICK-Curl/Sweep
TOE TAP BOUNCE/Push
LUNGE/Push-ALTERNATE
LUNGE-RIGHT/Instep Sweep-DOUBLE Arm
LUNGE-LEFT/Instep Sweep-DOUBLE Arm
LUNGE KNEE LIFT-RIGHT/Tricep Press
LUNGE KNEE LIFT-LEFT/Tricep Press
LUNGE-ALTERNATE/Bicep Curl
LUNGE KNEE LIFT-RIGHT/Power Shoulder Press
LUNGE KNEE LIFT-LEFT/Power Shoulder Press
DIAGONAL LUNGE/Push-ALTERNATE
DIAGONAL LUNGE/Pull In
SIT KICK/Scull
SIT KICK/Press Behind
LEG LIFT-RIGHT/Power Scoop & Press
LEG LIFT-LEFT/Power Scoop & Press
LEG LIFT-RIGHT/Power Sweep-DOUBLE Arm
LEG LIFT-LEFT/Power Sweep-DOUBLE Arm
COSSACK KICK
KNEE LIFT-RIGHT-Curl/Power Shoulder Press
KNEE LIFT-LEFT-Curl/Power Shoulder Press
TUCK JUMP - Curl
SHOOT THROUGH-Side to Side
ABDOMINAL CURL-Recline/Sweep
TUCK & TWIST
HIP CURL-Side to Side
SIT KICK/Sweep & Turn
KNEE HIGH JOG/Push Pull at Surface
KNEE HIGH JOG/Plunge - RIGHT
KNEE HIGH JOG/Plunge - LEFT
HEEL HIGH JOG/Push Pull at Surface
HEEL HIGH JOG/Bicep Curl-RIGHT
HEEL HIGH JOG/Bicep Curl-LEFT
SQUAT JACKS/Tricep Press
JACKS/Shoulder Press
COSSACK JACKS/Tricep Press
ROCKING HORSE-RIGHT Leg/ Sweep-LEFT
ROCKING HORSE-LEFT Leg/Sweep-RIGHT
ROCKING HORSE-RIGHT Leg/Lat Pull-LEFT
ROCKING HORSE-LEFT Leg/Lat Pull-RIGHT
HALF PENDULUM/Plunge Push-RIGHT
HALF PENDULUM/Plunge Push-LEFT
STRADDLE STANCE/Churn Figure 8
MOGUL SKI-Side to Side/Scull
TUCK JUMP/Sweep
THIGH SWEEP/Hammer In-RIGHT
THIGH SWEEP/Hammer In-LEFT
THIGH SWEEP/Hammer Out-RIGHT
THIGH SWEEP/Hammer Out-LEFT
SQUAT STANCE/Buoy Pass
SQUAT STANCE/Buoy Toss
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FRONT KICK/Sweep-BACK
Aerobic and Strengthening Exercise
BENEFITS
STARTING POSTION
EXERCISE ACTION
KEY ELEMENT
TRAINING TIPS
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