Fitness Friends: Aqua Favorites

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Sophie Wood
5 years ago
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1 Fitness Friends: Aqua Favorites Stephanie Thielen: Tri-Core Segment Course Description: To build a strong core you need to train a variety of muscles from your hips to your shoulders. Through a series of exercises for stability, strength, and functional power, improve posture, tighten and strengthen your midsection and increase power to maximize recreational sports and daily living skills. Command your Core! 3 steps to successful core training 1 Exercises for Stabilization 2 Exercises for Strength 3 Exercises for Function Stabilization Exercises that do not involve movement of the spine. The spine is maintained in the neutral position throughout the exercise, although extremities may be moving as a progression to increase the level of difficulty. Strength Exercises that involve dynamic (concentric and eccentric) movement of the spine, performed in a slow and controlled manner, and often against an external resistance. Movement is performed in all directions: flexion, extension, rotation, and lateral flexion. Exercise for Function (speed, power, balance) Exercises that involve dynamic (acceleration) movement of the spine, performed as fast as can be controlled, and often to move an external resistance (equipment, limbs) Tri-Core Segment: Perform one exercise for stabilization, one exercise for strength, and one exercise for functional power. Each exercise is performed for 30 seconds, with 10 seconds to transition to the next exercise. Perform the following sequence 4 times in a row, alternating right and left sides. Stabilization Strength Functional Power Side Lying Cross Country Ski R Side Lying Cross Country Ski L Side Shoot Out R Side Shoot Out L 1 Leg Jumping Jack R 1 Leg Jumping Jack L

2 Jenni Lynn Patterson: 1-Minute Drill Jogging in Place Tire Jog Run In & out of Tire Jump in & out of Tire - Level 2 Drum beats in & out - Anchored Feet Figure 8 Palms together, Anchored Feet Jumping Jacks - Level 1 Jumping Jacks - Level 2 with Tucks Jumping Jacks - Level 3/Suspended Jessica Pinkowski: Pyramid Levels (reps) Rebounding (R) Neutral (N) Suspended (S) Move #1: Cross Country Ski 16 (Rebounding) 16 (Neutral) 16 (Suspended) 8(R)-8(N)-8(S) 4(R)-4(N)-4(S) 2(R)-2(N)-2(S) Move #2: Jack 16 (Rebounding) 16 (Neutral) 16 (Suspended) 8(R)-8(N)-8(S) 4(R)-4(N)-4(S) 2(R)-2(N)-2(S) Move #3: Side Karate Kick 16 (Rebounding) 16 (Neutral) 16 (Suspended) 8(R)-8(N)-8(S) 4(R)-4(N)-4(S) 2(R)-2(N)-2(S)

3 Danita Watkins: Creative Aqua Boot Camp Sample Course Description: When we think of Boot Camps, intensity comes to mind. Challenging our participants is the goal. This workshop is designed to give the instructor the tools to create a great and unique aqua boot camp by using the unique properties of water, impact levels, equipment, and music. Putting all these key elements together can encourage participant adherence. In the video clip, I am demonstrating a sample of Creative Aqua Boot Camp with some intense moves using the pool wall and I am also demonstrating some plyometric moves that I use for interval drills. Level I (rebounding) front kicks/long arms as big and hard as you can, moving lots of water----this is done away from the pool wall. Do this for 1 minute. Travel the Level I front kick to the pool wall, close enough to toe touch the wall. The participants have 30 seconds to get to the wall and then 30 seconds to kick/toe touch the wall - the higher the target toe touches, the harder it gets. Wall Push-ups take your hands shoulder width apart and place them on the wall in front of them. Take step back and stabilize the feet on the bottom. Make sure the elbows are up and 90 degrees. Do this for 30 Seconds. Travel front kicks backwards to the original spot. Do front kicks in place again and add some rotation opposite hand to toe. Do this for 30 seconds. Rockets - a plyometric inverted jumping that I use in my Tabata Drills. Froggers - also a plyometric move that is done by bringing both the elbows and knees together as you push up as high as you can. You can alternate the arm move from out to in doing a chest press. I use this move in both my Tabata and pyramid intervals Ashley Bishop: Latin Inspired Choreography Part A - Instrumental: Roll arms in front of body (open palm and spread fingers or fists) - 2 counts of 8 Long Lever Arm Pulses to the back (arms down by your side with sliced hands) - 2 counts of 8 Part B - Verse: Lateral side travel leading left (can either cross the left foot in front of the body or take it side/together/side/together - depending on your population) with assisting/scooping Arms - 4x/1 count of 8 Four core twists - 1 count of 8 Repeat other direction - 3x total

4 Part C Chorus: Single/Single/Double Pendulums (Pendulums in 3) with open palm pushing arms (water tempo) - leading left - 1 count of 8 Hip and/or body rolls (Have fun!) - 1 count of 8 Repeat on the other side Repeat Part A Repeat Part B leading Right this time Repeat Part C Repeat Part A - this time repeat the section two times through Jackie Lebeau: Kick Sequence Right Foot Grounded, Left Leg Performs: From diagonal: Knee slam or ball buster - drive knee up and pull arms down on either side, tap toe gently to pool bottom before repeating Knee slam with floating foot back (no tap down) Long lever (full extension with pointed toe) kick with floating foot back (flexed foot) pressing through the heel Facing forward: Long lever (full extension with pointed toe) kick with floating foot back (flexed foot) pressing through the heel. Long lever arms pull down/forward in tandem with the kick 4-point long lever kick forward, across the body, forward, and down 1-leg pendulum swing in frontal plane (full ROM if possible) along with traditional pendulum arms Repeat sequence at level 1 (with bouncing on right foot) *Repeat entire sequence starting with Left foot grounded and right le performing the kicks Miff Hendriksen: Pyramid Sample Move #1 - Cross Country Ski x 8 sets with power ( cue glutes and hamstrings, anterior, posterior deltoids and latissimus) Move # 2 - Straddle out the Cross Country Ski (Ski Twist) x 8 sets and press the water diagonally across (cue white water) triceps, pecs, traps, rhomboids and obliques). Move # 3 - Cross Country Ski x 16 sets at land tempo (fast at Level II)

5 Move # 4 - Cross Country Skis x 8 sets at Level two with forceful arms reaching across and pulling the water back (cue pull back the water like you are pulling gold diagonally behind) Repeat all 4 moves: 4 sets each (except land tempo at 8 sets) Repeat all 4 moves: 2 sets each (except land tempo at 4 sets) You can also rebuild the pyramid the other way Mark Grevelding: Arm Drills 1 st Arm Drill: Uppercut Flurries Ground your lower body in chest high water, stabilize torso bend arms perpendicular to shoulders with fisted hands (palms up) and then perform alternating flurries with emphasis on biceps maintaining range of motion drive through the shoulder joint and add slight lateral flexion of torso 2 nd Arm Drill: Alternating Drumming Ground your lower body in chest high water, stabilize torso bend arms perpendicular to shoulders with extended fingers (palms down) and then perform alternating forearm extension with emphasis on triceps maintaining stabilization while banging on imaginary bongos. 3 rd Arm Drill: Speed Bags Ground your lower body in chest high water, stabilize torso arms parallel to pool floor with forearms internally rotated and fisted hands (palms inwards) and then perform twirling paddle wheels with your forearms maintaining range of motion and reversing direction half way through, cueing open hands for larger surface area. 4 th Arm Drill: Ground your lower body in chest high water, stabilize torso arms parallel to pool floor extended in front of you and palms facing each other perform smaller ROM chest flies as if you were almost clapping your hands. Halfway through, perform bent arm rotation with emphasis on external rotation for posterior deltoids Tara Palmer Diagonal Spiral Stretch 1. Begin in sagittal plane in stride position performing a calf stretch. Rock back and forth (like a wave) opening and closing chest and back. (Think of articulating the spine) using your arms to flow.

6 2. Static hamstring stretch: sitting back with front leg extended out and toe up. Lean forward from hip. 3. Take back leg behind you across the midline. In this example use right leg behind. Left hand on hip. Right arm out 45 degrees with palm up. 4. Hold right hand up and over turning torso left. Then rounding back cross right hand down and around. ( I use over the rainbow as a descriptive term) Turn torso right with right hand palm down. Look over right shoulder. 5. Keep thumb down and arm down and rotate left. Traveling in a diagonal (as if putting a sword in your pocket) 6. From here rotate torso back up as if you were turning your dance partner. 7. You will end up and over to the left. Reach right arm behind you. This is where you 8. Focusing on hips rotate leg around and around crossing midline as if you were drawing a circle with your leg. 9. Add internal external rotation described as a figure 8 movement. 10. Cross leg over like number 4 for and sit back like you are in a chair. 11. End in neutral both feet on the floor and continue to create your stretch. Mark Grevelding markgrev@gmail.com

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2. Hip out x 2. Hip in x 2. Heel Flicks x 2

Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your hip, knee and foot are aligned. Do not let your knee buckle