Body Bar FLEX AquaFLEX Water Fitness Workout by MaryAnn Briggs, MPH, CSPT for Body Bar, Inc. 1
Stretching and Strengthening with the Body Bar FLEX The Body Bar FLEX variable resistance bar is unique as a fitness device, in that it enables the user to perform exercise movements in ways that are not possible with traditional exercise equipment. The bar is meant to be bent while performing a variety of exercises, as shown in the following slides. The Body Bar FLEX is a lightweight and flexible variable resistance exercise device that can be used to stretch various, but specific, muscle groups. Stretching before beginning any sport or exercise can enhance a person s ability to perform at a higher level and reduce the risk of injury. Stretching allows the joints and muscles to move effectively through their full and normal range of motion. Additionally, the Body Bar FLEX may be used to perform a series of exercises intended to help firm, tone, and condition the legs, upper body, and abdominal muscles. The stretching exercises shown in this presentation can be performed before, during, or after any exercise program or sport participation. The strengthening exercises should be performed on a regular basis to condition the muscles of the body. All movements should be slow and controlled throughout. 2
The AquaFLEX Bar The AquaFLEX Bar is the same as the versatile Body Bar FLEX, but redesigned for use in water fitness classes. The bar is very lightweight, flexible, and buoyant; plus its variable resistance adds to the natural resistance of the body s movement through the water for a very effective workout. Using many of the same moves as in Body Bar FLEX exercise programming, the AquaFLEX Program is an effective low-impact workout for developing muscular strength and endurance, core conditioning, and dynamic flexibility, as well as being a fun and unique way to exercise in the water. The AquaFLEX Bar comes in three sizes: BBFlex-10(AquaFlex): 10 lbs of resistance, 48 inches in length, weighs 25 ounces BBFlex-20(AquaFlex): 20 lbs of resistance, 48 inches in length, weighs 27 ounces BBFlex-40P(AquaFlex): 40 lbs of resistance, 48 inches in length, weighs 36 ounces The resistance rating is determined by the force required to bend the bar into a semicircle, forming a U, with hands gripping the bar on the rubber just inside the labels. However, the resistance is variable. While being bent into the shape of a U, the 20-lb resistance bar delivers between 0 and 10 pounds of force to each arm/hand. So, if the bar is bent into less than the U shape, the resistance is less. If the hands are moved in slightly from the labels, the maximum resistive force increases correspondingly. Therefore, the 20-lb bar creates a varying resistance to the user of 0 and 28 pounds, depending upon how far the bar is bent and the position of the hands on the bar. NOTE: The AquaFLEX Bar should not be bent beyond the U shape. 3
The AquaFLEX Program PROGRAM DESCRIPTION The AquaFLEX Workout was created by MaryAnn Briggs, a former Health and Physical Education teacher and Group Fitness Instructor, and currently a Certified Senior Personal Trainer and Water Fitness Instructor. The AquaFLEX Workout is a series of 20 moves that can be incorporated into existing water fitness classes, either shallow or deep water workouts. The bar can be used throughout the entire class or for a portion of the class, depending on the goals of the instructor. There is minimal set-up and take-down time, as the bars are very lightweight and easy to move and store. Transitions from one exercise to the next are logical and simple. Cardiovascular benefits can be enhanced by performing the moves while moving through the water with standard water fitness locomotor movements (shown in each presentation slide in parentheses). The exercises are designed to target all major muscle groups and because most of the moves are compound in nature, functional fitness is enhanced and improved agility and coordination are a positive side effect. Because the bar can be bent at varying degrees and held in different positions, the participant can control the resistance and the intensity of the workout. The basic AquaFLEX exercises are adaptable for beginners through advanced participants. The moves can be performed while standing on the pool bottom, moving in a stationary position, or moving through the water for increased resistance. PROGRAM OBJECTIVES To create a safe and effective water workout which improves strength, endurance, and flexibility. To provide a unique and fun way to address muscular strength and endurance in the aquatic fitness environment. To offer students a low-impact option for enhancing cardiovascular health. To provide water fitness instructors with a new way to motivate and encourage students! 4
PLEASE NOTE The AquaFLEX Workout is intended to be performed in water. The photos in this presentation were taken on a pool deck, so that the movements of each exercise are clearly shown. Consult a physician prior to beginning this or any exercise regimen. The stretches and strengthening exercises shown herein comprise low intensity movement: if you experience any pain or discomfort, stop the exercise and see your doctor. Neither Body Bar, Inc. nor any of its employees nor representatives can assume responsibility, negligent or otherwise, for the use of Body Bar FLEX. The indicated length of time, and number of repetitions, for each exercise are simply guidelines and may vary due to the strength and fitness level of the participant. Breathe throughout each stretching and strengthening exercise Do Not Hold Your Breath. 5
Hip Press Place the AquaFLEX Bar horizontally across the front of the hips. Grip the bar at each end, with palms facing to the rear, feet together. Press both hands backwards for a number of repetitions. Note: to add an isometric element, press and hold the bar for a specific period of time increasing the time as you gain strength. (High knee jog forward or backward) 6
Tuck Crunch Position the AquaFLEX Bar on the mid-thighs, perpendicular to the body. Grip the bar at each end, with palms facing down. The feet and knees are together. Bend at the waist and press down for a number of repetitions, while tucking both knees up so that the feet come off of the pool floor. (Jump forward or backward while tucking and crunching) 7
Buttock Biceps Slide the AquaFLEX Bar behind the legs, below the buttocks, with feet and knees together. Grasp the ends of the bar with palms up. Pull upward and inward for a number of repetitions. Note: to add an isometric element, pull up and hold the bar for a specific period of time increasing the time as you gain strength. (Jump backward or forward) 8
Triceps Press and Jog Place one end of the AquaFLEX Bar on the pool floor. Grab the top of bar with one hand, palm inward. Press downward, straightening the arm, and keeping the elbow close to the ribs. Perform a number of repetitions, and repeat with the other hand. Maintain an erect posture during the press. Note: to add an isometric element, press and hold the bar for a specific period of time increasing the time as you gain strength. (Jog in place while doing presses) 9
Waist Fly With the AquaFLEX Bar behind the waist, reach back and around the bar, placing the hands on the back of the ends of bar, palms forward. Feet are together. Press forward and in, bending the bar around the waist toward the midline Perform a number of repetitions, not bending the bar past the U shape. Note: to add an isometric element, press and hold the bar for a specific period of time increasing the time as you gain strength. (Cross country ski forward or backward) (Wide jog forward or backward) 10
Chest Fly Begin as with the Waist Fly, except position the AquaFLEX Bar higher, at a position behind the back and under the armpits. Press forward and in, bending the bar around the back toward the midline. Perform a number of repetitions, not bending the bar past the U shape. Note: to add an isometric element, press and hold the bar for a specific period of time increasing the time as you gain strength. (Wide jog forward or backward) 11
Over-The-Shoulder Pullover Position the AquaFLEX Bar across the back with one end anchored at the hip and the other extending above the opposite shoulder at the high diagonal. Both hands are positioned with palms forward, feet are shoulder-width apart. Pull the high end down over the shoulder, while keeping the end at the hip stationary. Perform a number of repetitions and then repeat with the bar in the opposite position. (Jog or skip forward) Rear view 12
Oblique Jack With the AquaFLEX Bar positioned as in the Over-The- Shoulder Pullover, pull down and across to the opposite knee while lifting that knee up and toward opposite arm Add jack legs between each pull. Perform a number of repetitions and then repeat with the bar in the opposite position. (Add a hop in a circle while doing the oblique jacks) 13
Over-The-Knee Row Position the AquaFLEX Bar horizontally below the front of one knee, with that knee bent at a 90-degree angle. Grab the ends of bar with palms facing down. Pull (row) back and in by bending the elbows in toward your sides. Perform a number of repetitions, and then repeat with the other knee bent. (Hop backwards while pulling/rowing) 14
Leg Press and Row Begin as in the Over-The-Knee Row, except place the arch of one foot in the middle of the AquaFLEX Bar, with leg extended horizontally. Bend and straighten the leg while resisting with the arms (straighten and bend the arms in a rowing motion). Perform a number of repetitions, and then repeat with the other leg. (Hop backwards while pulling/rowing) 15
Rainbow Slide Hold the AquaFLEX Bar horizontally in front of the chest, hands gripping the ends with palms down. Begin with feet together, then step sideways while shifting your weight to the lead foot. Slide the following foot to meet the lead foot, while bending the bar into a rainbow arch shape. Allow the bar to straighten slowly to the horizontal position, while again stepping in the same direction. Perform a number of steps, and then repeat in the opposite direction. 16
Jump Rope Squat, with a neutral spine, and place the AquaFLEX Bar horizontally in front of the knees, grabbing each end with palms facing back. Bend the knees and keep the head up, while maintaining a solid core and neutral cervical spine. Press both hands in so that the bar is bent slightly. Jump over the bar by tucking the knees into the chest, so that the bars ends up behind you. Reverse the jump so that the bar comes back to the starting position in front of the knees. Perform a number of repetitions, maintaining good form throughout. 17
Oblique Crossover With the AquaFLEX Bar positioned behind the upper back as in the Chest Fly, bring one end of the bar toward the opposite knee as that knee is raised up to meet the bar. Repeat a number of repetitions, alternately to each side. (Move forward through the water) 18
Aqua Jiggle Hold the AquaFLEX Bar horizontally at chest level, grasping it in the middle, palm down, with elbow bent slightly. Shake the hand vigorously so that the ends of the bar vibrate in an rapid up-and-down motion. Engage the core and legs to keep the rest of the body as still as possible! Perform a number of repetitions, or preferably, for a specific period of time increasing the time as you gain strength. Then repeat with the other hand. The Aqua Jiggle may also be performed with both hands grasping the bar in the middle. 19
Partner Tug-Of-War Face a partner with one AquaFLEX Bar held horizontally between you. One person grabs wide on the bar, the other grabs the bar with a narrow grip, both with palms down. In a lunge position, alternately push and pull against the resistance of the other person. Switch partner grips and repeat. This exercise may also be performed while grasping the bar with palms up. 20
Hamstring Press Holding the AquaFLEX Bar horizontally with a wide grip and palms down, place the arch of one foot in the middle of the bar. Use the leg/foot to press the bar straight out and then down in a circular motion (like pedaling a bike with one foot). Resist the movement of the leg/foot with both arms. Perform a number of repetitions and repeat with the other leg. 21
Quad Press Stand on one leg, with the opposite leg bent behind you. Holding the AquaFLEX Bar with hands wide, the palms facing backward, place the bar horizontally underneath the top of the rear foot. Press down with the foot, resisting the movement with both hands. Raise and lower the foot, performing a number of repetitions, then repeat with the other foot. Note: to add an isometric element, press down and hold the foot for a specific period of time while resisting with the hands to keep the foot in one position. Increase the time as you gain strength 22
Airplane Stretch From the same start position as the Quad Press, lean forward and extend the arms to the rear (like wings), while gently lifting up on the AquaFLEX Bar with the foot resting on top of bar. Hold the stretch for 10-60 seconds, then repeat with the opposite leg. 23
Hamback Stretch Position the AquaFLEX Bar in front of body, placing the arch of one foot at the center of the horizontal bar, with knee bent slightly. Lean forward slightly, as necessary. Extend the leg straight out into an L position, pushing on the bar with the bottom of the foot, while coming to an erect position this stretches the upper back and hamstring. Hold the stretch for a number of seconds. Repeat on the other side. Add a toe point/flex to stretch the Achilles tendon and calf. 24
Mountain Stretch Hold the AquaFLEX Bar overhead, with wide grip, palms facing forward. Slowly stretch up and over, alternating to each side. To further extend the stretch, bend the top elbow over the top of the head while keeping the lower arm straight. Maintain an erect posture throughout the movement. 25
Body Bar Inc. - Contact Information MaryAnn Briggs http://wellnessconnections.webs.com Boulder, CO 303-585-1390 email: maryann.briggs@earthlink.net or Craig Williams President Body Bar Inc. 1942 Broadway, Suite 314 Boulder, CO 80302 800-500-2030 email: craig@bodybar.com To order: http://www.bodybar.com/body-bar-store/body-bar-flex-products Photos were taken at: The Peloton 3601 Arapahoe Avenue Boulder, CO 303-457-5230 26