Full Body

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: Use simple, playful reaching tasks in shallow water to build confidence, engagement, and basic movement in children and adolescents with significant limitations.

Muscles: shoulders, arms, core, hips

Equipment: Kickboard

Session Placement: Warm-up, Skill development

Purpose: Provide a gentle range-of-motion sequence for hands and ankles in warm water to reduce stiffness and improve joint comfort.

Muscles: forearms, hands, calves, ankles

Equipment:

Session Placement: Warm-up, Cool-down

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: Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

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: Small Noodle

Session Placement: Main set

Purpose: Build basic water confidence and postural control during supported water entry for children and adolescents with significant motor or sensory challenges.

Muscles: core, back, hips, neck

Equipment:

Session Placement: Warm-up, Skill development

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 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 core, back, and legs will strengthen and your hips lengthen with this gentle one kick flutter. You will be able to do more activities like walking and standing in lines. Reduces pain and improves flexibility.

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

Equipment:

Session Placement: Main set

Purpose: Cool down while moving through 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Introduce very gentle vertical bouncing in water for children and adolescents with significant mobility limitations to prepare for later plyometric drills.

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment: Large Noodle

Session Placement: Warm-up, Skill development

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: Teach gentle pelvic tilting and neutral spine awareness for participants with back pain or limited core control.

Muscles: core, abdominals, low back

Equipment:

Session Placement: Warm-up, Skill development

Purpose: Teach basic safe entry and exit from the pool with full support for children and adolescents with significant mobility or sensory challenges.

Muscles: core, hips, shoulders, arms

Equipment:

Session Placement: Warm-up, Skill development

Purpose: Teach basic safe entry and exit from the pool with full support for children and adolescents with significant mobility or sensory challenges.

Muscles: core, hips, shoulders, arms

Equipment:

Session Placement: Warm-up, Skill development

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: Provide very low-impact, supported gait practice in water for children and adolescents with significant mobility limitations.

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment: Large Noodle

Session Placement: Warm-up, 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: 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: Develop basic vertical power and controlled landing in water for children and adolescents with mild-to-moderate mobility limitations.

Muscles: quadriceps, hamstrings, glutes, calves, core

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: Use simple copying games in shallow water to develop basic locomotion, attention, and social interaction in children and adolescents.

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

Equipment:

Session Placement: Warm-up, Skill development

Purpose: Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

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: 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: Develop comfort and basic control with forward and backward body rotation in water for children and adolescents with mild-to-moderate trunk limitations.

Muscles: core, back, neck, hips

Equipment:

Session Placement: Skill development

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 core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks. You will be able to do more activities like walking and standing in lines. Reduces pain and improves flexibility.

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

Equipment:

Session Placement: Main set

Purpose: Combine gentle pelvic tilts and supported walking to improve alignment, core activation, and comfort for participants with low-back pain.

Muscles: core, low back, glutes, hamstrings

Equipment:

Session Placement: Warm-up, 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: 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: Cool down while constantly moving with 10 stretches for your whole body, starting with 5 stretches for legs, hips and back. Then your arms, chest, shoulders and core will lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulders and upper back with side-to-side arm sweeps kept under the water for safe resistance.

Muscles: shoulders, rhomboids, trapezius, chest, core

Equipment:

Session Placement: Main set, Skill development

Purpose: Strengthen shoulders and upper back with side-to-side arm sweeps kept under the water for safe resistance.

Muscles: shoulders, rhomboids, trapezius, chest, core

Equipment:

Session Placement: Main set, 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: 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: Strengthen thighs and hips with small, supported squats that control knee load and encourage proper alignment.

Muscles: quadriceps, glutes, hamstrings, core

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: Gently mobilize the thoracic and lumbar spine in flexion with core support while minimizing load.

Muscles: abdominals, low back, hips

Equipment:

Session Placement: Warm-up, Cool-down

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 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: 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: 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: Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

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: Provide a fully supported deep-water cardio set that minimizes joint impact while safely building endurance for obese participants.

Muscles: legs, core, arms

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 core, back, hips and legs will strengthen with this jog plank, also providing a light to moderate cardio conditioning. Your shoulders will strengthen from the the resistance of keeping the buoyant noodle low. Reducing your perceived exertion during your daily activities.

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

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

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

Equipment:

Session Placement: Main set

Purpose: Teach children and adolescents to use a kickboard and continuous kicking to travel toward a safe point such as the pool wall.

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

Equipment: Kickboard

Session Placement: Main set, Skill development

Purpose: Teach children and adolescents to use a kickboard and continuous kicking to travel toward a safe point such as the pool wall.

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

Equipment: Kickboard

Session Placement: Main set, Skill development

Purpose: Mobilize and strengthen the lateral trunk muscles with controlled side bending in a supported aquatic environment.

Muscles: obliques, latissimus dorsi, low back

Equipment:

Session Placement: Warm-up, Cool-down, Skill development

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: Provide a low-impact, longer-duration deep-water cardio sequence tailored to obese participants with joint protection and enjoyment as priorities.

Muscles: legs, core, arms

Equipment: Flotation Belt

Session Placement: Main set

Purpose: Strengthen hip extensors and train controlled back-leg movement for safer stepping, kicking, and gait push-off.

Muscles: glutes, hamstrings, calves, core

Equipment:

Session Placement: Main set

Purpose: Cool down while constantly moving with 10 stretches for your whole body, starting with 5 stretches for legs, hips and back. Then your arms, chest, shoulders and core will lengthen with the last 5 movements. Reducing your perceived exertion during your daily activities. Returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reducing your perceived exertion during your daily activities. Returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Your body will strengthen and lengthen with these 5 exercises. Moderate intensity also provides a light to moderate cardio warm up. You will be ready to do your main exercises after these 5 combination moves.

Muscles: General Fitness

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: 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 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: Develop advanced power and agility through multi-directional plyometric jumping in water for higher-functioning youth with disabilities.

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

Equipment:

Session Placement: Main set

Purpose: Combine moderate-to-vigorous aerobic exercise with playful movement patterns in water to engage children and adolescents.

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

Equipment:

Session Placement: Main set

Purpose: Provide moderate-to-vigorous, playful movement in water that challenges agility, reaction, and social engagement.

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

Equipment:

Session Placement: Main set

Purpose: Develop coordinated front crawl arm action with supported kicking for higher-functioning youth learning swim stroke skills.

Muscles: shoulders, arms, core, back, hips

Equipment: Kickboard

Session Placement: Main set, Skill development

Purpose: Develop coordinated front crawl arm action with supported kicking for higher-functioning youth learning swim stroke skills.

Muscles: shoulders, arms, core, back, hips

Equipment: Kickboard

Session Placement: Main set, Skill development

Purpose: Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

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 outer hips, inner thighs, knees, quadriceps and core will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. The tempo and resistance of these jack frogs provides a moderate to intense cardio condition that improves endurance.

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

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your core, back, hips and legs will strengthen with this jog plank. Your shoulders will strengthen from the the resistance of keeping the buoyant noodle low. The quick tempo provides a moderate to intense cardio conditioning that improves endurance.

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

Equipment: Large Noodle, Resistance Fins

Session Placement: Main set

Purpose: Your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks. The quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Core and Back, 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: Cool down while constantly moving with 10 stretches for your whole body, starting with 5 stretches for legs, hips and back. Then your arms, chest, shoulders and core will lengthen with the last 5 movements. Returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Refine breath timing and control during continuous kicking or simple strokes in water for higher-functioning youth with disabilities.

Muscles: respiratory muscles, core, shoulders, arms

Equipment: Kickboard

Session Placement: Main set, Skill development

Purpose: Your body will strengthen and lengthen with these 5 exercises. Providing a moderate to intense cardio warm up. You will be ready to do your main exercises after these 5 combination moves.

Muscles: General Fitness

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: Develop higher-level upper-body strength and endurance using webbed gloves for powerful pulling patterns under water.

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

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Develop higher-level upper-body strength and endurance using webbed gloves for powerful pulling patterns under water.

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

Equipment: Webbed Gloves

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 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: Provide very high-intensity, power-focused plyometric sprinting in water for athletic youth with disabilities ready for vigorous training.

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

Equipment:

Session Placement: Main set

Purpose: Deliver high-intensity aerobic and power-focused intervals in water for athletic youth with disabilities who tolerate vigorous exercise.

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

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Provide high-intensity, power-focused interval walking and running in water for athletic youth with disabilities who tolerate vigorous exercise.

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

Equipment: Webbed Gloves

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: Cool down with 10 moves to stretch your whole body, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

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: Deliver a high-intensity, nonimpact running workout in deep water for athletic participants seeking advanced conditioning.

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

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: Challenge high-level trunk control and aquatic independence by combining multiple Halliwick-style rotations and position changes in sequence.

Muscles: core, back, hips, shoulders, neck

Equipment:

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for an intense to very intense exercise so that your core, back, hips and legs will strengthen with this intense suspended jog plank. Your shoulders will strengthen from the the resistance of keeping the buoyant noodle low. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

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

Equipment: Large Noodle, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for an intense to very intense exercise so that your core, back, glutes, and legs will strengthen and your hips lengthen with these plank flutter kicks. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

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

Equipment: Resistance Fins

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: Cool down while constantly moving with 10 stretches for your whole body, starting with 5 stretches for legs, hips and back. Then your arms, chest, shoulders and core will lengthen with the last 5 movements. Reducing your perceived exertion during your daily activities. Returns blood flow and muscles to normal after your water exercise workout.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Cool down while holding 10 stretches, starting with 5 for legs, hips and back. Then your arms, chest, shoulders and core will stretch and lengthen with the last 5 movements. Reduces pain, returns blood flow and muscles to normal after your water exercise workout. Best when done in warmer water.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Train advanced water safety and endurance by combining treading water and short swims to a safety point in deep water for athletic youth with disabilities.

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

Equipment:

Session Placement: Main set

Purpose: Train advanced water safety and endurance by combining treading water and short swims to a safety point in deep water for athletic youth with disabilities.

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

Equipment:

Session Placement: Main set

Purpose: Your body will strengthen and lengthen with these 5 exercises. Providing a moderate to intense cardio warm up. You will be ready to do your main exercises after these 5 combination moves.

Muscles: General Fitness

Equipment:

Session Placement: Main set