KNEE HIGH JOG / Push-Pull – Deep

Starting Position

From a vertical position in deep water alternately life each knee as the other leg extends straight down performing a jogging in-place or marching motion. Maintain hip flexion to just below 90°

Exercise Action

This is an aerobic conditioning exercise with a secondary emphasis on strengthening the CHEST (pectorals, serratus), ARMS (biceps, triceps), SHOULDERS (deltoids) and MIDDLE BACK (trapezius, rhomboids, latissimus dorsi).

As you knee high jog in a stationary position in deep water, extend one arm straight out in front of your chest. At the same time, bend the elbow of your other arm and pull that hand back toward your shoulder. Open your hands i.e. “web your gloves” as you push & pull water into and away from your chest just under the water’s surface directly in front of you. Repeat this dynamic alternating arm action in coordination with the knee high jogging action of your legs. NOTE: Exerting equal muscular effort with your arms in both directions increases the upper body training effect of this exercise and helps maintain a stationary position in the water.