Level 1 - Significant Mobility Limitations

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 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: 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: 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, improves balance and coordination.

Muscles: Lower Body-Aerobic, Hips, Cardio

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: Cool down with 3 moves for your core and back, using a gentle dynamic (moving) stretch. Starting with the side of your ribs to hips, followed by a stretch for your back, then a chest & neck stretch. 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: 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 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 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: 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 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: 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: 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 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: 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 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 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 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 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: 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 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 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 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 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 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 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 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 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 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 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 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: Your rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements. You will be able to do more activities like opening doors. Reduces pain, plus improves hand and wrist flexibility.

Muscles: Upper Body-Aerobic, Shoulders, 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 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 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 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 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 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: 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: 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 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 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 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 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 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: Cool down with 3 moves for your core and back, using a gentle stretch. Starting with your ribs to hips on your side, followed by your back and shoulder, then your chest & neck will lengthen. Moving through these 3 stretches holding a static torso stretch reduces pain, increases mobility and flexibility. Best when done in warmer water.

Muscles: General Fitness

Equipment:

Session Placement: Main set

Purpose: Your upper shoulder and chest will strengthen while your back lengthens with these golf-like pendulum swing movements. You will be able to do more activities like lifting shopping bags. Reduces pain, plus improves hand and wrist flexibility.

Muscles: Upper Body-Aerobic, Shoulders, 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 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 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 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: 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: 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 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 safe, playful breath control and water tolerance for children and adolescents with significant respiratory or sensory sensitivities.

Muscles: respiratory muscles, core

Equipment:

Session Placement: Warm-up, Skill development

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: 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: 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 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: 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: 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: 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: Develop basic core awareness and water confidence in fully supported floating position with maximum stability for severe mobility limitations.

Muscles: core, abdominals, hip flexors

Equipment: Large Noodle

Session Placement: Warm-up, Skill development

Purpose: Gently stretch the back and sides of the neck through horizontal rotation.

Muscles: neck

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the back of the neck by gently flexing the cervical spine forward.

Muscles: neck, upper back

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the front of the neck by gently extending the cervical spine backward.

Muscles: neck, throat

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the sides of the neck by tilting the head laterally toward each shoulder.

Muscles: neck, upper trapezius

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the neck and shoulder at a 45-degree angle for comprehensive upper neck release.

Muscles: neck, upper trapezius, shoulders

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the back of the neck through cervical retraction and postural correction.

Muscles: neck, deep cervical muscles

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the neck and shoulder simultaneously through cross-body arm pull with head tilt.

Muscles: neck, trapezius, shoulders

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the chest muscles by leaning into a pool corner with arms at shoulder height.

Muscles: chest, anterior shoulders

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the upper back and shoulder blades by pulling them apart with arms extended forward.

Muscles: upper back, rhomboids, shoulders

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the biceps and elbow flexors by pulling the elbow back with opposite hand.

Muscles: biceps, forearms

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the shoulder by bringing hand over head and pulling with opposite hand.

Muscles: shoulders, triceps

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the calf muscle and lower leg by leaning into wall with one leg extended back.

Muscles: calves, gastrocnemius, soleus

Equipment:

Session Placement: Cool-down

Purpose: Stretch the soleus muscle and lower leg with bent knee position for focused calf work.

Muscles: soleus, calves

Equipment:

Session Placement: Cool-down

Purpose: Stretch hamstrings and hips by placing one leg on pool stairs and leaning forward.

Muscles: hamstrings, hips, glutes

Equipment:

Session Placement: Cool-down

Purpose: Stretch the quadriceps by pulling the ankle toward buttocks while holding the wall.

Muscles: quadriceps, hip flexors

Equipment:

Session Placement: Cool-down

Purpose: Stretch the hip flexors by crossing legs and leaning hips into the pool wall.

Muscles: hip flexors, iliopsoas

Equipment:

Session Placement: Cool-down

Purpose: Stretch the hip by pulling the knee across the body while holding the wall.

Muscles: glutes, hip abductors

Equipment:

Session Placement: Cool-down

Purpose: Mobilize and warm up shoulders through rolling motion in both directions.

Muscles: shoulders, trapezius

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Improve coordination and lower body activation by marching with alternating feet.

Muscles: hip flexors, quadriceps

Equipment:

Session Placement: Warm-up, Main set

Purpose: Gently stretch the sides and back of the neck through slow horizontal rotation movements.

Muscles: neck

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the back of the neck and upper trapezius muscles through forward flexion movements.

Muscles: neck, upper back, trapezius

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the front of the neck through gentle extension and backward gaze movements.

Muscles: neck, front of neck

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the side of the neck and upper trapezius through gentle lateral flexion movements.

Muscles: neck, trapezius, levator scapulae

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Strengthen posterior neck muscles and improve posture through gentle head retraction movements.

Muscles: neck, posterior neck, upper back

Equipment:

Session Placement: Warm-up, Main set, Cool-down

Purpose: Stretch the neck, shoulder, and upper trapezius through combined diagonal movements.

Muscles: neck, trapezius, shoulders

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the neck and shoulder through diagonal flexion and shoulder blade positioning movements.

Muscles: neck, shoulders, trapezius, rhomboids

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Strengthen and stretch the shoulder blades and posterior shoulder muscles through retraction movements.

Muscles: shoulders, trapezius, rhomboids, back

Equipment:

Session Placement: Warm-up, Main set, Cool-down

Purpose: Stretch the chest and anterior shoulder muscles through corner wall positioning.

Muscles: chest, shoulders, anterior deltoids

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the chest and shoulder blade muscles through forward arm positioning.

Muscles: chest, shoulders, trapezius

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the shoulder and triceps muscles through overhead arm positioning.

Muscles: shoulders, triceps, back

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the shoulder and upper arm muscles through cross-body arm movements.

Muscles: shoulders, arms, upper back

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the shoulder through towel-assisted passive range of motion movements.

Muscles: shoulders, arms, back

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the calf muscles and Achilles tendon through forward-leaning wall support movements.

Muscles: calves, gastrocnemius, soleus

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the lower leg and shin muscles through bent knee forward leaning movements.

Muscles: shin, lower leg, tibialis anterior

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the hamstring muscles through pool stair positioning with straight leg.

Muscles: hamstrings

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the hamstring through pool stair positioning with upper body forward flexion.

Muscles: hamstrings, erector spinae

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the quadriceps muscles through wall-supported knee flexion movements.

Muscles: quadriceps

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the hip muscles through wall-supported cross-leg positioning.

Muscles: hip, gluteus medius, hip abductors

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Stretch the hip and glute muscles through knee and hip flexion with adduction.

Muscles: hip, glutes, external rotators

Equipment:

Session Placement: Warm-up, Cool-down

Purpose: Strengthen and mobilize shoulder joints through circular arm movements in water.

Muscles: shoulders, arms, upper back

Equipment:

Session Placement: Warm-up, Main set

Purpose: Strengthen shoulder flexor muscles through forward arm lifting movements.

Muscles: shoulders, anterior deltoids, upper chest

Equipment:

Session Placement: Main set

Purpose: Strengthen lateral shoulder and upper back muscles through horizontal abduction movements.

Muscles: shoulders, upper back, lateral deltoids

Equipment:

Session Placement: Main set

Purpose: Strengthen upper trapezius and shoulder muscles through shrugging movements.

Muscles: shoulders, trapezius, upper back

Equipment:

Session Placement: Warm-up, Main set, Cool-down

Purpose: Improve cardiovascular fitness and lower body strength through marching movements.

Muscles: quadriceps, hip flexors, glutes, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Improve cardiovascular fitness and lower body strength through forward walking movements.

Muscles: quadriceps, hamstrings, glutes, calves

Equipment:

Session Placement: Main set

Purpose: Improve cardiovascular fitness and lower body strength through backward walking movements.

Muscles: glutes, hamstrings, quadriceps, calves

Equipment:

Session Placement: Main set

Purpose: Improve cardiovascular fitness and lateral lower body strength through sideways walking movements.

Muscles: hip abductors, hip adductors, glutes, quadriceps

Equipment:

Session Placement: Main set