Walk in Water

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.