Walk in Water
This is an excerpt from Water Fitness Lesson Plans and Choreography by Christine Alexander.
Walk forward (hip and knee flexion and extension; see figure 2.1); muscles used: hip flexors, hamstrings, quadriceps
* Cueing tips: Walk upright with good posture. Walk forward heel-toe.
Walk backward; muscles used: gluteus maximus, hamstrings
* Cueing tip: Walk backward toe-heel.
Knee lift, big step, travel forward and backward; muscles used: hip flexors, hamstrings, quadriceps, gluteus maximus
Walk 4×, jog 8×; muscles used: hip flexors, hamstrings, quadriceps
Walk on toes; muscle used: gastrocnemius
Walk on heels; muscle used: tibilias anterior
Lunge forward low in the water; muscles used: quadriceps, gluteus maximus
Crossover step (hip adduction; see figure 2.2); muscles used: hip adductors
* Cueing tip: Step right foot over left, left foot over right.
Two steps forward, side, back, side (see figure 2.3); muscles used: hip flexors, hamstrings, quadriceps, gluteus medius, gluteus maximus
* Cueing tips: Travel in a straight line; take two steps forward, turn, take two steps sideways, turn, take two steps backward, turn, take two steps facing the other side.
Step sideways (hip abduction; see figure 2.4); muscles used: gluteus medius, hip adductors
Crab walk sideways (see figure 2.5); muscles used: gluteus medius, obliques
* Cueing tips: Lunge to the side like a crab walking sideways. Lift the back elbow with each lunge step.
Knee lift, big step, travel sideways; muscles used: hip flexors, hamstrings, gluteus medius
Squat travel sideways; muscles used: gluteus maximus, hamstrings, hip flexors, quadriceps
This is an excerpt from Water Fitness Lesson Plans and Choreography.
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