X-COUNTRY SKI / Tuck & Turn – Deep

Starting Position

NOTE: This is an advanced version of the X-COUNTRY SKI / Scoop & Press.
From a vertical position in deep water extend one leg forward and one leg back. Extend one arm forward and reach one arm back.

Exercise Action

This is an aerobic exercise with a secondary emphasis on strength training for the LEGS (quadriceps and hamstrings), BUTTOCKS (gluteals) and ABS (rectus & transversus abdominis, obliques). It also challenges balance and core stability.

Begin by performing a basic x-country ski action — moving legs and arms forward and back through the water without performing the tuck in the middle or the turn. Once this coordinated exercise action is established add a quick ‘tuck’ action (knees lifted together/heels under buttocks) in-between each x-country ski. Once this coordinated exercise action is established add a quarter-turn action by reaching each arm across your body and pulling yourself through to the opposite side. Make sure to stay “tucked” as you turn, only extending your legs to perform the x-country ski leg action at the completion of each quarter-turn.