Basic Aquatic Exercise Program - ptclinic.com
Exercise:
Basic Aquatic Exercise Program
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: xercise:
1 /day
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: Exercise:
1 /day
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: Exercise:
1 /day
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: Exercise:
1 /day
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: Exercise:
476 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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