X-COUNTRY SKI / Unison Scoop & Press – Deep

Starting Position

From a vertical position in deep water reach and extend one leg forward and one leg back. Now swing your legs forward and back. At the same time extend both arms straight out in front of your chest just under the water’s surface.

Exercise Action

This is an aerobic exercise with a secondary emphasis on strength training for the CHEST (pectorals, serrates), SHOUDLERS (deltoids), and MIDDLE BACK (trapezius, rhomboids and latissimus dorsi).

Begin performing a basic x-country ski action — swinging legs forward and back through the water. Primary exercise action is at the hip. Now activate your shoulder blades and open your hands i.e. “web your gloves” as you press both arms down & back through the water with the palms of your hands facing down. At the deepest point, reverse your palms and scoop and lift your arms forward & up toward the surface again. Repeat this dynamic arm action in coordination with the x-country ski action of your legs.