Aqaufit Shallow Water Lesson Plan 1 PDF

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Summary

Aqua fit lesson plan assignment...

Description

Shallow Water Aqaufit Plan 5 Minutes: (1 minute per exercise) -

Intro Jog Hip Flexors Out Hip Flexors In Hamstring Curls

Warm up (Cardio), (1:30 per exercise) (7 minutes) -

High Knees in Place Add Arms to the side Wide High Knees (on toes) Lateral Slides Lateral Hops

Cardio: (exercises 1 minute, jogging 30 seconds) Times 2 (15 minutes) -

Jumping Jacks Jog in Place Cross Country Ski Jog in place Toe touches Jog in place Heel kicks Jog in place Ski with hammer curls Jog in place Fake skipping Jog in Place

Strength: (20 minutes) -

Squats (30) Squats on toes (30) Jump squats (10 squats) Kick to the side Straight leg circles

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V plank (sculling) V Drops

Noddle: - Legs straight in front (hold) - Push Noddle toward legs - Noddle resistance (push noddle down, bent knee)

Arms -

Noddle resistance (to the side) Crunches (if needed)

Push noddle straight down in front (arms straight) Pull noddle towards you underwater Pushing noddle down on each side of body) Noddle away

Kicks on wall if necessary Strech: (10 minutes) - Knee to chest - Pick the daisies - Reach towards heel - Lunges - Add twsit - Wrist strech with praying hand rotation - Straight Arm on wall strech - Tucked chin shoudler strech - Reach behind, hold hips look up - Hand together lean to the side - Neck/trap strech If Needed: - Wall pushups - Rocking horse - Backwards leg raises - Bicycles - Front Swim - Back Swim - High Knees...