KNEE HIGH JOG / Steep Climb – Deep

Starting Position

From a vertical position in deep water alternately life each knee as the opposite leg extends straight down performing a jogging in-place motion or forward running motion. Note that hip flexion exceeds 90°.

Exercise Action

This is an aerobic conditioning exercise with a secondary emphasis on strengthening the 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 and your other arm straight down at your side. Make a tight fist with both hands and hold your wrists in a neutral position (knuckles facing in, thumbs up). Moving from the shoulders and keeping your arms straight, reverse the position of your arms. 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 through both phases of movement significantly increases the aerobic training threshold of this exercise.