ROCKING HORSE / Chest Sweeps FRONT

Starting Position

From a vertical position in shallow water with feet hip distance apart, step your RIGHT leg forward and begin a full body rocking horse action — weight shifting back & forth. Extend your arms straight out to your sides just under the water’s surface. Bend knees & hips so water is at arm pit level.

Exercise Action

This is an aerobic exercise with a strong emphasis on strength training for the CHEST (pectoralis, serratus), SHOULDERS (deltoids) and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi). Lower body muscles targeted are the LEGS (quadriceps, hamstrings, calves), HIPS (hip flexors) and BUTTOCKS (gluteals)

Maintaining an active rocking horse action open your hands i.e.”web your gloves” as you sweep both arms forward through the water until your arms are parallel and in line with your shoulders, then sweep them back to your starting position. Repeat this dynamic arm action in coordination with the rocking horse action of your legs. NOTE: Make sure your wrists are held in a neutral position (thumbs facing up) the entire time.

Repeat this combined upper-body/lower-body exercise for 8 to 16 repetitions. Rest, switch legs, stepping your LEFT leg forward, and do another set of 8 to 16 repetitions.