Balance & Stability

Purpose: Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves balance, range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Muscles: Pain Relief

Equipment:

Session Placement: Main set

Purpose: Your arms, shoulders, chest and back will strengthen with this arm and upper body combo . You will be able to do more activities like reaching for items, picking up and carrying bags and opening doors. Reduces pain, flexibility and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your arms, shoulders and back will strengthen and lengthen with these circle movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Your arms and shoulders will strengthen with these 3 directional arm movements. You will be able to do more activities like picking up and carrying bags. Reduces pain, flexibility and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Gently strengthen ankles and lower legs while improving basic stance control and weight shift in shallow water.

Muscles: calves, anterior tibialis, glutes, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Muscles: Core and Back

Equipment: Small Noodle

Session Placement: Main set

Purpose: Your legs and hips will strengthen and lengthen with these ski movements. You will be able to do more activities like walking backward. Reduces pain, improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond taps. You will strengthen your chest, back and shoulders with the arm moves. You will be able to do more activities like getting in and out of the car and opening doors. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your outer hips, inner thighs, and quadriceps will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like getting in and out of a car and reaching for objects. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your outer hips and quadriceps will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like climbing stairs and opening doors. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these side to side jack movements. You will also strengthen your shoulders and improve coordination with the opposite arm moves. You will be able to do more activities like getting in and out of the car and reaching for side objects. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these side to side jack movements. You will also strengthen your shoulders with the arm movements. You will be able to do more activities like getting in and out of the car and reaching to the side for objects. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your outer hips and quadriceps will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. You will be able to do more activities like climbing stairs and reaching for objects. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Core and Back, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your legs and hips will strengthen and your hamstrings will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Cardio

Equipment:

Session Placement: Main set

Purpose: Your core, back, and legs will strengthen with this gentle jog plank. You will be able to do more activities like walking, standing in lines and climbing stairs. Reduces pain, improves flexibility and spine stability.

Muscles: Lower Body-Aerobic, Core and Back, Cardio

Equipment:

Session Placement: Main set

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these wide jog movements. You will be able to do more activities like climbing stairs. The palm pushes build coordination skills. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your core and inner thighs will strengthen and your outer hips will lengthen with these tuck movements. The Jack arms will build shoulder strength. You will be able to do more activities like standing up from a chair. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these high knee side step movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your core, back, and inner thighs will strengthen and your hips lengthen with these gentle twist movements. You will be able to do more activities like turning to get in and out of a car. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your knees, outer hips, and inner thighs will strengthen and your leg muscles will lengthen with these 4-direction kick movements. Strengthens shoulders by holding down a small noodle behind the back. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: Small Noodle

Session Placement: Main set

Purpose: Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body will strengthen by rowing a small noodle. You will be able to do more activities like walking backward. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Small Noodle

Session Placement: Main set

Purpose: Your hips will strengthen and your coordination will be challenged with these double tap foot movements. You will be able to do more activities like waiting in line standing stably. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your quadriceps will strengthen and your hamstrings will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these kick and pull leg down movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your knees and hips will strengthen and your leg muscles will lengthen with this challenging vertical scissor kick around the clock. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your legs, hips and arms will strengthen and lengthen with these knee strike movements. You'll be able to do more activities like climbing stairs while carrying bags. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these curtsy movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your back, chest and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors and lifting shopping bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

Purpose: Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your biceps and back will strengthen and your chest will lengthen with the punch movements. Your legs will strengthen with the kick movement. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your chest, biceps and back will strengthen and lengthen with the punch movements. Your hips, knees and legs will strengthen with the knee-strike move. You will be able to do more activities like climbing stairs while carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

Purpose: Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. You will be able to do more activities like opening doors. Improves balance and coordination as you stand in a lunge then walk around.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

Purpose: Your legs and hips will strengthen and lengthen with this movement. You'll be able to do more activities like stepping backward. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Session Placement: Main set

Purpose: Introduce very low-impact, rhythmic aerobic movement in water for children and adolescents with significant mobility limitations.

Muscles: quadriceps, hamstrings, glutes, calves, core, shoulders, arms

Equipment: Large Noodle

Session Placement: Warm-up

Purpose: Introduce gentle, supported standing balance and trunk activation for children and adolescents with major postural control limitations.

Muscles: core, back, hips

Equipment: Large Noodle

Session Placement: Skill development

Purpose: Introduce safe upright gait in water for participants with significant mobility or balance limitations.

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions. Your inner thighs and outer hips will strengthen with the third direction. You will be able to do more activities like walking on uneven sidewalks with reduced pain and improved balance.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these side step movements. You will be able to do more activities like getting in and out of a car. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these slight crossover movements. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance and coordination.

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with these movements. You will be able to do more activities like walking on bumpy roads with reduced pain and improved balance.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your whole body will strengthen and lengthen with this warm up. You will be able to do your main exercises after these combination moves. Reduces pain, plus improves balance and coordination.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Ai Chi is best done in warm water for pain relief and to de-stress. You will use deep breathing and slow movements for a body-mind routine that improves balance, range of motion, relaxation, and a full body integration of the nervous system, including diverse sensory perceptions and motor impulses. AI CHI exercises progress gradually through segments to give you time to increase your awareness of what feels best for your body today, activating your parasympathetic nervous system.

Muscles: Pain Relief

Equipment:

Session Placement: Main set

Purpose: Strengthen hip abductors and improve lateral stability using controlled side leg lifts against water resistance.

Muscles: abductors, glutes, core

Equipment:

Session Placement: Main set, Skill development

Purpose: Provide gentle, continuous aerobic conditioning in water for children and adolescents who can perform supported standing and stepping.

Muscles: quadriceps, hamstrings, glutes, calves, core, shoulders, arms

Equipment:

Session Placement: Warm-up, Main set

Purpose: Enhance basic diaphragmatic breathing and coordination with slow walking in water for children and adolescents with mild limitations.

Muscles: respiratory muscles, core

Equipment:

Session Placement: Warm-up, Skill development

Purpose: Your arms, shoulders, chest and back will strengthen and your balance challenged with this arm and upper body combo . You will be able to do more activities like reaching for items, picking up and carrying bags and opening doors. Reduces pain, improves balance, flexibility and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your arms, shoulders and back will strengthen and lengthen with these circle movements. Your back and core strengthen with the stir back and forth circles. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves, Floating Dumbbells, Floating Cuffs

Session Placement: Main set

Purpose: Your arms and shoulders will strengthen and your balance will be challenged with these 3 directional arm movements. You will be able to do more activities like picking up and carrying bags. Reduces pain, flexibility, balance, and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Develop whole-body coordination using an alternating arm–leg ‘cross-crawl’ marching pattern in shallow water.

Muscles: hips, legs, shoulders, core

Equipment:

Session Placement: Main set, Neuromotor training

Purpose: Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Muscles: Core and Back

Equipment: Small Noodle

Session Placement: Main set

Purpose: Your legs and hips will strenthen and lengthen with these ski movements. You will be able to do more activities like walking backward. Reduces pain, improves balance and coordination with opposite arm swings.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Use deep-water support to train gentle core co-contraction and trunk alignment for rehab clients who cannot tolerate land-based loading.

Muscles: core, abdominals, low back, hips

Equipment: Flotation Belt

Session Placement: Main set, Skill development

Purpose: Support safe early gait retraining in deep water for rehab participants who cannot tolerate impact on land.

Muscles: quadriceps, hamstrings, glutes, hip flexors, core

Equipment: Flotation Belt

Session Placement: Main set

Purpose: Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. You will also strengthen your chest, back and shoulders with the arm moves. You will be able to do more activities like getting in and out of the car and opening doors. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your outer hips, inner thighs, and quadriceps will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like getting in and out of a car and reaching for objects. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your outer hips and quadriceps will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. You will be able to do more activities like climbing stairs and opening doors. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with this challenging arm and leg jack movement. You will also strengthen your shoulders with these arm movements. You will be able to do more activities like getting in and out of the car and reaching to the side for objects. Reduces pain, improves flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with this light intensity jumping jack movement. You will also strengthen your shoulders with the arm movements. You will be able to do more activities like getting in and out of the car and reaching to the side for objects. Reduces pain, improves flexibility and coordination.

Muscles: Lower Body-Aerobic, Knees, Hips, Cardio, General Fitness

Equipment:

Session Placement: Main set

Purpose: Your outer hips and quadriceps will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. You will be able to do more activities like climbing stairs and reaching for objects. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your legs and hips will strengthen and your hamstrings will lengthen with the jog movements. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Cardio

Equipment:

Session Placement: Main set

Purpose: Your core, back, hips and legs will strengthen with this low impact jog plank. You will be able to do more activities like walking, standing in lines and climbing stairs. Reduces pain, improves flexibility and spine stability.

Muscles: Lower Body-Aerobic, Core and Back, Cardio

Equipment:

Session Placement: Main set

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these wide jog movements. You will be able to do more activities like climbing stairs. The spread palms add resistance to arms and the push downs build coordination. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your core and inner thighs will strengthen and your outer hips will lengthen with these light jump tuck movements. The Jack arms will build shoulder strength. You will be able to do more activities like standing up from a chair. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your knees, hips and legs will strengthen these low impact mogul jumps front and back. You will be able to do more activities like climbing stairs. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your hips, inner thighs and knees will strengthen with these light side to side mogul jump movements. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your core, back, and inner thighs will strengthen and your hips lengthen with these light intensity jump torso twist movements. You will be able to do more activities like turning to get in and out of a car. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your knees, outer hips, inner thighs and leg muscles will strengthen with these balance challenging 4-direction kick movements. Strengthens shoulders by holding upper arms close to body and swinging out only forearms. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body will strengthen by rowing a small noodle. You will be able to do more activities like walking backward. Reduces pain, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your hips will strengthen and your coordination will be challenged with these triple tap foot movements combined with arm circles at your sides. You will be able to do more activities like waiting in line standing stably and carrying a shopping bag. Reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your quadriceps will strengthen and your hamstrings will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance and coordination by sculling the hands.

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these movements. You will be able to do more activities like climbing stairs. The hand taps to the opposite knee will improve coordination. This exercise reduces pain and improves balance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these kick and pull leg down movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination with tricep focused arm curls added to your leg exercise.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your arms, shoulders, chest and back will strengthen and your balance challenged with this arm and upper body combo . You will be able to do more activities like reaching for items, picking up and carrying bags and opening doors. Reduces pain, improves balance, flexibility and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your legs, hips, core and arms will strengthen with these knee strike movements. You will be able to do more activities like climbing stairs while carrying bags. Reduces pain, improves balance, posture and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these curtsy movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination by scooping hands forward during the lunge behind.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Blend simple balance drills with social interaction in shallow water to support function, confidence, and connection in older adults.

Muscles: hips, legs, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Offer a low-impact, alignment-focused walking sequence in water for pregnant participants within guideline-based intensity.

Muscles: core, hips, glutes, legs

Equipment:

Session Placement: Warm-up, Main set

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your back, chest and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors and lifting shopping bags. Reduces pain, plus improves flexibility and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

Purpose: Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your chest and front of the shoulder will strengthen and your rear shoulder lengthen with these arm movements. You will be able to do more activities like opening doors. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your biceps and back will strengthen and your chest will lengthen with these punch movements. You will be able to do more activities like carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these punch combo movements. Your hips, knees and glutes will strengthen with these kick forward and lunge back movements. Combining arm and leg movements provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your shoulders, chest, and back will strengthen and lengthen with the punch movements. Your hips, knees and legs will strengthen with the knee-strike move. The overall movement of arms and legs will challenge coordination and balance. You will be able to do more activities like climbing stairs while carrying bags. Reduces pain, plus improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

Purpose: Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. You will be able to do more activities like opening doors. Improves balance and coordination as you stand in a lunge then walk around.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

Purpose: Your legs, hips, core and arms will strengthen with this coordinated rocking movement. You will be able to do more activities like stepping backward. Reduces pain, improves balance, coordination and flexibility.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Use controlled walking patterns in shallow water to train balance, posture, and lower-body coordination.

Muscles: hips, quadriceps, hamstrings, glutes, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Develop low- to moderate-intensity cardiovascular fitness and leg strength using purposeful walking patterns in chest-deep water.

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Challenge static balance and coordination by combining single-leg stance with small reaching movements under water support.

Muscles: ankles, hips, glutes, core

Equipment:

Session Placement: Skill development, Main set

Purpose: Reinforce neutral spine posture and gentle core engagement during slow walking in shallow water.

Muscles: core, abdominals, low back, hips

Equipment:

Session Placement: Warm-up, Main set

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these movements. You will be able to do more activities like climbing stairs. Reduces pain and improves balance.

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Session Placement: Main set

Purpose: Teach children to move from a supported back float to the pool wall, building essential water safety and orientation skills.

Muscles: core, back, hips, shoulders, arms

Equipment:

Session Placement: Skill development

Purpose: Teach children to move from a supported back float to the pool wall, building essential water safety and orientation skills.

Muscles: core, back, hips, shoulders, arms

Equipment:

Session Placement: Skill development

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions. Your inner thighs and outer hips will strengthen with the third direction. You will be able to do more activities like walking on uneven sidewalks with reduced pain and improved balance.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these side step movements. You will be able to do more activities like getting in and out of the car. Reduces pain and improves balance and coordination with arms mirroring legs.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these small crossover movements. You will be able to do more activities like getting in and out of the car. Reduces pain, improves balance and coordination.

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with these movements. You will be able to do more activities like walking on uneven sidewalks with reduced pain and improved balance.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Improve basic trunk control and rotational mobility in a safe, supported standing position in water.

Muscles: core, back, hips

Equipment:

Session Placement: Skill development

Purpose: Your whole body will strengthen and lengthen with this warm up. You will be able to do your main exercises after these combination moves. Reduces pain, plus improves balance and coordination.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Combine social circle walking with controlled weight shifts to train balance and coordination in a group setting.

Muscles: hips, legs, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Strengthen the chest and upper back with controlled arm movements under the water while maintaining good alignment.

Muscles: chest, rhomboids, trapezius, shoulders, arms, core

Equipment:

Session Placement: Main set

Purpose: Strengthen the chest and upper back with controlled arm movements under the water while maintaining good alignment.

Muscles: chest, rhomboids, trapezius, shoulders, arms, core

Equipment:

Session Placement: Main set

Purpose: Improve gait, lower limb strength, and functional mobility for children and adolescents with disabilities using the support and resistance of water.

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Improve dynamic balance and lateral power in water for children and adolescents who can manage moderate plyometric demands.

Muscles: quadriceps, hamstrings, glutes, calves, hips, core

Equipment:

Session Placement: Main set

Purpose: Improve cardiovascular fitness and movement efficiency through structured interval-style aerobic exercise in water.

Muscles: quadriceps, hamstrings, glutes, calves, core, shoulders, arms

Equipment:

Session Placement: Main set

Purpose: Improve respiratory efficiency and timing in moderate-intensity water activity for children and adolescents with stable respiratory status.

Muscles: respiratory muscles, core

Equipment: Kickboard

Session Placement: Main set, Skill development

Purpose: Combine stepping, reaching, and throwing in a playful water game to build functional balance and coordination.

Muscles: quadriceps, hamstrings, glutes, core, shoulders, arms

Equipment:

Session Placement: Main set, Skill development

Purpose: Your arms, shoulders, chest and back will strengthen and your balance challenged with this arm and upper body combo. Increases flexibility, balance and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your arms and shoulders will strengthen and your balance will be challenged with these 3 directional arm movements. Increases flexibility, balance, and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Muscles: Core and Back

Equipment: Large Noodle

Session Placement: Main set

Purpose: Provide a gentle deep-water circuit alternating upper- and lower-body patterns for rehab or deconditioned participants.

Muscles: shoulders, arms, quadriceps, hamstrings, glutes, core

Equipment: Flotation Belt

Session Placement: Main set

Purpose: Challenge gait control, coordination, and balance in multiple directions for children and adolescents with moderate mobility.

Muscles: quadriceps, hamstrings, glutes, calves, core, hips

Equipment:

Session Placement: Main set, Skill development

Purpose: Challenge trunk control and standing balance through controlled stepping and reaching tasks in water.

Muscles: core, back, hips, quadriceps, hamstrings, glutes

Equipment:

Session Placement: Main set, Skill development

Purpose: Enhance trunk control and orientation in water by practicing controlled rolling around the body’s long axis for children and adolescents with moderate motor ability.

Muscles: core, back, hips, shoulders

Equipment:

Session Placement: Skill development

Purpose: Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. You will also your strengthen chest, back and shoulders with the arm moves. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your outer hips, knees and core will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during you

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these wide jog movements. The webbed gloves add resistance to the arm push downs and the traveling moves build coordination, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your knees, hips and legs will strengthen with these mogul jumps front and back, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen with the arm swings and challenge your coordination. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your hips, inner thighs and knees will strengthen with these jump side to side mogul movements. Your arms will strengthen with the side arm circles, and coordination challenged by changing arm circles within the exercise. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your knees, outer hips, inner thighs and leg muscles will strengthen with these 4-direction kick movements. Your arms will strengthen and your balance and coordination will be challenged by holding a kickboard down and close to the body while performing the kicks. The moderate intensity will provide a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Session Placement: Main set

Purpose: Your hips will strengthen and your coordination will be challenged with these jig-like foot movements combined with arm pushes at your sides. Moderate intensity also provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your legs, hips, core and arms will strengthen with these knee strike movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Challenge cardiovascular fitness and dynamic balance by combining forward, backward, and lateral walking patterns in shallow water.

Muscles: quadriceps, hamstrings, glutes, calves, hips, core

Equipment:

Session Placement: Main set, Skill development

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these circular arm movements, also providing a light to moderate cardio conditioning. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these rapid arm movements, also providing a light to moderate cardio conditioning. The lunge side movement improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these jab and circular arm movements, also providing a light to moderate cardio conditioning. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your biceps, shoulders, chest and back will strengthen and lengthen with these punch movements. The rapid fire movements of both arms provide a light to moderate cardio conditioning. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these combo punch arm movements. The lunge-step to the side improves balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these punch combo movements. Your hips, knees and glutes will strengthen with these kick forward and lunge back movements, also improving your balance. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment:

Session Placement: Main set

Purpose: Your shoulders, chest, and back will strengthen and lengthen with the punch combo movements. Your hips, knees and core will strengthen with the knee strikes. Combining arm and leg movements provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these high stepping movements, also providing a balance workout. Reducing your perceived exertion during your daily activities.

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Session Placement: Main set

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions, also providing a balance workout. Your inner thighs and outer hips will strengthen with the third direction. Reducing your perceived exertion during your daily activities.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these cross front, behind, and grapevine leg movements, also providing a light cardio conditioning. Coordination is improved with the grapevine pattern. Reducing your perceived exertion during your daily activities.

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your ankles, shins and calves will strengthen and lengthen simultaneously with these movements, also providing a balance workout. Reducing your perceived exertion during your daily activities.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Target the triceps and upper back with forceful backward arm presses under the water while maintaining trunk stability.

Muscles: triceps, rhomboids, rear deltoids, core

Equipment:

Session Placement: Main set

Purpose: Target the triceps and upper back with forceful backward arm presses under the water while maintaining trunk stability.

Muscles: triceps, rhomboids, rear deltoids, core

Equipment:

Session Placement: Main set

Purpose: Your arms, shoulders, chest and back will strengthen and your balance and coordination will be challenged with this arm and upper body combo. Using a quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your arms and shoulders will strengthen and your balance will be challenged. The knotted small noodle provides an intense 3 directional arm movement, also increasing flexibility and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Small Noodle

Session Placement: Main set

Purpose: Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Muscles: Core and Back

Equipment: Large Noodle

Session Placement: Main set

Purpose: Train dynamic core control and trunk alignment in deep water using alternating ski-like leg and arm swings.

Muscles: core, abdominals, low back, hips, shoulders

Equipment: Flotation Belt

Session Placement: Main set

Purpose: Build lower-body strength and control with alternating lunges that challenge balance and coordination in shallow water.

Muscles: quadriceps, glutes, hamstrings, calves, core

Equipment:

Session Placement: Main set

Purpose: Develop advanced trunk stability and alignment in supported floating positions for higher-functioning youth using Halliwick-style control principles.

Muscles: core, back, hips, shoulders

Equipment:

Session Placement: Main set, Skill development

Purpose: Use shallow-water jogging intervals to build higher-level aerobic capacity and leg power with reduced impact compared to land running.

Muscles: quadriceps, hamstrings, glutes, hip flexors, calves, core

Equipment:

Session Placement: Main set, Cardio

Purpose: Your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. You will also strengthen your chest, back and shoulders with the arm moves. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your outer hips, knees and core will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Bells

Session Placement: Main set

Purpose: Your outer hips, core and glutes will strengthen and your inner thighs will lengthen with these wide jog movements. The floating dumbbells add resistance to the arm push downs and the travel moves build coordination, also providing a moderate to intense cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Your knees, hips and legs will strengthen with these mogul jumps front and back, also providing a moderate to intense cardio conditioning that improves endurance. Your shoulders and back will strengthen with the opposing arm swings and challenge your coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your knees, outer hips, inner thighs and leg muscles will strengthen with these 4-directional kicks. Your arms will strengthen and your balance and coordination will be challenged by rowing the kickboard with the kick movements. Provides a moderate to intense cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Session Placement: Main set

Purpose: Your hips will strengthen and your coordination will be challenged with these jig-like foot movements combined with arm pushes at your sides. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your legs, hips, core and arms will strengthen with these knee strike movements. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. The lunge-step to the side improves balance. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these circular arm movements. The quick change lunge-step to the side improves balance and coordination. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these rapid arm movements. The quick change lunge-step to the side improves balance and coordination. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these jab and circular arm movements. The quick pivot lunge-step to the side improves balance and coordination. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your biceps, shoulders, chest and back will strengthen and lengthen with these punch movements. The rapid fire movements of both arms provides a "moderate to intense" cardio conditioning that improves endurance. The lunge-step to the side improves balance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these combo punch arm movements, providing an intense to moderate cardio conditioning that improves endurance. The lunge-step to the side improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these punch combo movements. Your hips, knees and glutes will strengthen with these kick forward and lunge back movements. Combining arm and leg movements provides a moderate to intense cardio conditioning that improves endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. Your legs, hips and core will strengthen with the knee lunge movement. The combined arm and leg movements provide a challenge in coordination and the quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your legs, hips, core and arms will strengthen with this coordinated rocking movement. Your shoulders and back will strengthen and your coordination challenged with the opposing arm swings. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Develop advanced trunk and hip control in water using single-leg stance challenges for children and adolescents with good baseline balance.

Muscles: core, back, hips, quadriceps, hamstrings, glutes

Equipment:

Session Placement: Main set, Skill development

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these high stepping movements, while also challenging your balance.

Muscles: Knees, Lower Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions, also providing a balance workout. Your inner thighs and outer hips will strengthen with the third direction.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these cross front, behind, and grapevine leg movements. Coordination is improved with the grapevine pattern.

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with these movements, also providing a balance workout.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Develop faster gait, power, and dynamic balance through jogging and quick direction changes in water for higher functioning youth.

Muscles: quadriceps, hamstrings, glutes, calves, core, hips

Equipment:

Session Placement: Main set

Purpose: Use complex, team-based aquatic games to train high-level functional movement, coordination, and social problem solving.

Muscles: quadriceps, hamstrings, glutes, calves, core, shoulders, arms

Equipment: Kickboard

Session Placement: Main set

Purpose: Your arms, shoulders, chest and back will strengthen and your balance and coordination will be challenged with this arm and upper body combo. Using a rapid tempo provides a an intense to very intense cardio conditioning that improves stamina and endurance.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your arms and shoulders will strengthen and your balance will be challenged. The knotted large noodle provides a very intense 3 directional arm movement, also increases flexibility and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

Purpose: Muscles of the core and back are engaged with these exercises by using your breath, arms and legs in mindful patterns. Shoulder stability is engaged throughout the exercise. Balance and strength are also improved.

Muscles: Core and Back

Equipment: Large Noodle

Session Placement: Main set

Purpose: Use powerful submerged arm drive with deep-water jogging to create a high-intensity upper-body and shoulder workout.

Muscles: shoulders, biceps, triceps, lats, rhomboids, core

Equipment: Flotation Belt

Session Placement: Main set

Purpose: Use powerful submerged arm drive with deep-water jogging to create a high-intensity upper-body and shoulder workout.

Muscles: shoulders, biceps, triceps, lats, rhomboids, core

Equipment: Flotation Belt

Session Placement: Main set

Purpose: Provide high-level, sport-ready trunk control training in water using dynamic rotational patterns for athletic youth with disabilities.

Muscles: core, back, hips, shoulders

Equipment: Water Weights

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your inner thighs and outer hips will strengthen and your coordination will be challenged with these jack diamond movements. Your chest, back and shoulders will strengthen with the arm moves. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, knees and core will strengthen and your coordination will be challenged with these jack M&M movements. You will also strengthen your shoulders with the arm moves. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, core and glutes will strengthen and your inner thighs will lengthen with this intense wide jog movement. Your chest and arms will strengthen and your coordination will be challenged in combining the arm and leg movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Floating Cuffs, Resistance Bells

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your knees, outer hips, inner thighs, glutes and leg muscles will strengthen with these 4-directional kicks. Your arms will strengthen and your balance and coordination will be challenged by rowing the kickboard with the intense kick movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins, Kickboard

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your hips, legs, core, chest, back and arms will strengthen and your coordination challenged with these rapid vertical center kick flutters. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance...

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: Your legs, hips, core and arms will strengthen with these knee strike movements. Combining arm and leg movements and rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio, Balance

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these circle backward movements. The quick lunge-step to the side improves balance and coordination. Provides and provides an intense to very intense cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these circular arm movements. The quick change lunge-step to the side improves balance and coordination. The rapid tempo provides cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Core and Back, Shoulders, General Fitness

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these punch jab movements. The quick change lunge-step to the side improves balance and coordination. The rapid tempo provides cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your chest, back and shoulders will strengthen and lengthen with these jab and circular arm movements. The quick pivot lunge-step to the side improves balance and coordination. The rapid tempo provides cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your biceps, shoulders, chest and back will strengthen and lengthen with these punch movements. The rapid fire movements of both arms provides an intense to very intense cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these combo punch arm movements, providing an intense to very intense cardio conditioning that improves stamina and endurance. The quick lunge-step to the side improves balance and coordination.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your biceps, shoulders and back will strengthen and your chest will lengthen with these punch combo movements. Your hips, knees and glutes will strengthen with these kick forward and lunge back movements. Combining arm and leg movements provides an intense to very intense cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio, Balance

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. Your hips, glutes, legs and core will strengthen with the knee lunge movement. The combined arm and leg movements provide a challenge in coordination. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Resistance Bells

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for an intense to very intense exercise so that your legs, hips, and core will strengthen with these rapid coordinated rocking movements. Your shoulders and back will strengthen and your coordination challenged with the opposing arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: Your hamstrings will strengthen and your quadriceps will lengthen with these high stepping movements, while also challenging your balance. The slower pace focused on raising and pushing down the large noodle increases the intensity.

Muscles: Knees, Lower Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with the first two directions. Your inner thighs and outer hips will strengthen with the third direction. The added squats strengthen your core, quadraceps and hamstrings. Improves balance and coordination.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these cross front, behind, and grapevine leg movements. Both your balance and coordination will improve with the crossover movements

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your knees, ankles, shins and calves will strengthen and lengthen simultaneously with these movements, also providing balance and intensity as you step quickly.

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set