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
* 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.