TUCK JACKS – Deep
How to perform
Starting Position
From a vertical position in deep water extend both legs straight down directly under your hips, at the same time reach both arms out to your sides just under the water’s surface. Scull with your arms to maintain balance.
Exercise Action
This is a strengthening exercise for the THIGHS (adductors, abductors), LEGS (quadriceps, hamstrings) and CORE (transversus abdominus, pelvic floor, obliques).
To begin, maintain an active sculling action with your arms as you bend both knees and lift them in front you, tucking your heels under your buttocks. Next, extend and open your legs out & down. Immediately reverse the leg action lifting your knees up and together again. At the same time add a complimentary arm action by bending and pulling your upper arms in toward your sides. Perform this arm action in coordination with the action of your legs. Repeat this combined lower-body / upper-body exercise for 8 to 16 repetitions. Rest, then do another set of 8 to 16 repetitions.
Training Tips
- Engage core muscles to lengthen spine and maintain neutral postural alignment
- Keep your chest open and sternum lifted
- Stay long through the sides of your body