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Basic Aquatic Program

The document outlines an aquatic exercise program consisting of 12 exercises: partial squats, heel raises, horizontal flies, lateral raises, arm curls, push and pull, flutter kick, side to side scissors, bicycle, and others. Each exercise provides instructions on form and specifies 40 repetitions per set with 1 set, no hold time, and use of paddles or foam dumbbells for resistance as needed. The full-body program is designed to be completed in 1 session per day.

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35 views5 pages

Basic Aquatic Program

The document outlines an aquatic exercise program consisting of 12 exercises: partial squats, heel raises, horizontal flies, lateral raises, arm curls, push and pull, flutter kick, side to side scissors, bicycle, and others. Each exercise provides instructions on form and specifies 40 repetitions per set with 1 set, no hold time, and use of paddles or foam dumbbells for resistance as needed. The full-body program is designed to be completed in 1 session per day.

Uploaded by

joaoaesfigueiredo
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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Basic Aquatic Exercise Program

Exercise: Partial Squats

THE WATER SHOULD BE AT CHEST LEVEL. STAND AND HOLD THE SIDE OF THE POOL WITH
FEET SHOULDER WIDTH APART. SQUAT DOWN UNTIL THE WATER IS AT NECK LEVEL THEN
RETURN TO THE STARTING POSITION.
Repeat: 40 times Sets: 1

Hold Time: 0 secs Resistance/Time: 0

Sessions: 1 /day

xercise: Heel Raise

THE WATER SHOULD BE AT CHEST LEVEL. RAISE YOUR HEELS OFF THE GROUND ROLLING
ONTO THE BALLS OF YOUR FEET.
Repeat: 40 times Sets: 1

Hold Time: 0 secs Resistance/Time: 0

Sessions: 1 /day
Exercise: Horizontal Fly

KEEP YOUR ELBOWS STRAIGHT AND BRING YOUR HANDS TOGETHER AS ILLUSTRATED
WHILE HOLDING ONTO FOAM OR PLASTIC DUMBELLS. KEEP THE DUMBELLS OR PADDLES
SUBMERGED JUST BELOW THE WATER LINE.
Repeat: 40 times Sets: 1

Hold Time: 0 secs Resistance/Time: Paddles

Sessions: 1 /day

Exercise: Lateral Raise

KEEP YOUR ELBOWS STRAIGHT AND RAISE YOUR ARMS OUT TO THE SIDE AS ILLUSTRATED
WHILE HOLDING ONTO FOAM OR PLASTIC DUMBELLS.
Repeat: 40 times Sets: 1

Hold Time: 0 secs Resistance/Time: Paddles

Sessions: 1 /day
Exercise: Arm Curls

WITH YOUR PALMS FACING UP CURL YOUR FOREARMS UP BRING THE DUMBELLS TOWARD
YOUR CHEST AND THEN RETURN TO THE ORIGINAL POSITION. NOTE ONLY THE FOREARMS
MOVE NOT THE ARMS.
Repeat: 40 times Sets: 1

Hold Time: 0 secs Resistance/Time: Paddles

Sessions: 1 /day

Exercise: Push and Pull

STAND WITH ONE FOOT IN FRONT OF THE OTHER AND SHOULDER WIDTH APART. PUSH
ONE DUMBELL OR PADDLE FORWARD WHILE PULLING WITH THE OTHER.
Repeat: 40 times Sets: 1

Hold Time: 0 secs Resistance/Time: Paddles

Sessions: 1 /day
Exercise: Flutter Kick

WHILE FLOATING MAKE SMALL FLUTTER KICKS WITH THE LEGS AS ILLUSTRATED.
Repeat: 40 times Sets: 1

Hold Time: 0 secs Resistance/Time: 0

Sessions: 1 /day

Exercise: Side to Side Scissors

WHILE FLOATING SEPARATE THE THIGHS APART THEN BRING THEM TOGETHER IN A
SCISSOR LIKE MOTION.
Repeat: 40 times Sets: 1

Hold Time: 0 secs Resistance/Time: 0

Sessions: 1 /day
Exercise ID: 476
Exercise: Bicycle

WHILE FLOATING MOVE YOUR LEGS AS IF PEDALING A BIKE.


Repeat: 40 times Sets: 1

Hold Time: 0 secs Resistance/Time: 0

Sessions: 1 /day

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