ROCKING HORSE / Sweep FRONT & BACK — with Hand Buoys

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. Submerge your Hand Buoys out in front of your chest keeping your elbows slightly bent. 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 sweep both arms forward through the water until your Hand Buoys are parallel and in line with your shoulders, then sweep them back to your starting position. Repeat this dynamic upper-body action in coordination with the rocking horse action of your legs. NOTE: Make sure to grip your buoys in a neutral position (knuckles facing in with thumbs facing up).

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.