Level 2 - Limited Mobility

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 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 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 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 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: 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 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: 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 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: 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: Cool down with 3 moves for your core and back, using a gentle dynamic 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 repeatedly is a dynamic torso stretch. Reduces pain, increases mobility and flexibility.

Muscles: General Fitness

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 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: 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 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 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 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: 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: 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 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 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 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 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 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 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 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 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: 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 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 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 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: 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 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 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 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 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: 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 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: 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 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 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: 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: 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: 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 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 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 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 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 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 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 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 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: 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 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 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 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: 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: 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: 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: 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: 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: 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: 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: 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: 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: Develop gluteal muscle strength and lateral movement patterns with reduced intensity suitable for those with mobility challenges.

Muscles: gluteus maximus, gluteus medius, hip abductors, hip adductors, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Develop gluteal and low back strength through supported hip extension with minimal perceived exertion, ideal for those with significant mobility challenges.

Muscles: gluteus maximus, gluteus medius, multifidus, hamstrings, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Develop gluteal and low back strength through supported hip extension with minimal perceived exertion, ideal for those with significant mobility challenges.

Muscles: gluteus maximus, gluteus medius, multifidus, hamstrings, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Develop gluteal muscle strength through supported hip abduction with minimal perceived exertion, ideal for early rehabilitation.

Muscles: gluteus maximus, gluteus medius, hip abductors, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Develop gluteal muscle strength through supported hip abduction with minimal perceived exertion, ideal for early rehabilitation.

Muscles: gluteus maximus, gluteus medius, hip abductors, core

Equipment:

Session Placement: Warm-up, Main set

Purpose: Develop upper body and back strength through gentle resistive movements with reduced intensity suitable for mobility limitations.

Muscles: back, shoulders, chest, core, erector spinae

Equipment: Kickboard

Session Placement: Warm-up, Main set

Purpose: Develop core rotational mobility and oblique strength through supported, gentle trunk rotation with reduced intensity.

Muscles: abdominal obliques, core, transverse abdominis

Equipment: Hand Buoys

Session Placement: Warm-up, Main set

Purpose: Develop core rotational mobility and oblique strength through supported, gentle trunk rotation with reduced intensity.

Muscles: abdominal obliques, core, transverse abdominis

Equipment: Hand Buoys

Session Placement: Warm-up, Main set

Purpose: Develop core stability and balance in supported floating position with arms extended for added stability, producing lowest heart rate response.

Muscles: core, abdominals, hip flexors

Equipment: Large Noodle

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

Purpose: Develop core stability and balance in supported floating position with arms extended downward, providing gentle core stabilization training.

Muscles: core, abdominals, hip flexors

Equipment: Large Noodle

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

Purpose: Strengthen and stretch the back muscles by squeezing shoulder blades together.

Muscles: upper back, rhomboids, shoulders

Equipment:

Session Placement: Main set

Purpose: Stretch the shoulder by pulling a towel overhead with opposite hand for isolated shoulder release.

Muscles: shoulders, triceps, lats

Equipment: Towel

Session Placement: Warm-up, Cool-down

Purpose: Stretch the hamstrings with straight leg on stairs and forward upper body lean.

Muscles: hamstrings, glutes

Equipment:

Session Placement: Cool-down

Purpose: Strengthen and mobilize shoulder joint through circular arm movements.

Muscles: shoulders, rotator cuff

Equipment:

Session Placement: Warm-up, Main set

Purpose: Strengthen front shoulders and arms by lifting arms forward to chest height.

Muscles: shoulders, chest, arms

Equipment:

Session Placement: Main set

Purpose: Strengthen pectoral muscles by pulling arms inward from extended side position.

Muscles: chest, pectoral muscles, arms

Equipment:

Session Placement: Main set

Purpose: Strengthen lateral shoulders by raising arms out to sides with bent elbows.

Muscles: lateral shoulders, deltoids, arms

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulder abductors by pushing hands outward from central body position.

Muscles: lateral shoulders, deltoids

Equipment:

Session Placement: Main set

Purpose: Strengthen biceps and arm flexors by curling arms upward against water resistance.

Muscles: biceps, forearms, arms

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulder muscles by pressing arms upward and out to shoulder height.

Muscles: shoulders, deltoids, triceps

Equipment:

Session Placement: Main set

Purpose: Strengthen chest and shoulders by bringing arms together in front with elbows bent.

Muscles: chest, shoulders, arms

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulders and arms by raising elbows up and forward from shoulder level.

Muscles: shoulders, deltoids, arms

Equipment:

Session Placement: Main set

Purpose: Strengthen back and shoulders by flapping arms like wings from behind-back position.

Muscles: back, shoulders, triceps

Equipment:

Session Placement: Main set

Purpose: Strengthen upper back and shoulders by flapping arms from overhead position.

Muscles: upper back, shoulders, triceps

Equipment:

Session Placement: Main set

Purpose: Strengthen arms and shoulders by swinging bent arms up and down.

Muscles: arms, shoulders, deltoids

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulders and arms by punching downward in water against resistance.

Muscles: shoulders, deltoids, arms

Equipment:

Session Placement: Main set

Purpose: Strengthen hip flexors and quadriceps by kicking leg forward with knee straight.

Muscles: hip flexors, quadriceps, iliopsoas

Equipment:

Session Placement: Main set

Purpose: Strengthen hamstrings and glutes by kicking leg backward with knee straight.

Muscles: hamstrings, glutes, hip extensors

Equipment:

Session Placement: Main set

Purpose: Strengthen hip abductors by lifting leg out to the side and across body.

Muscles: hip abductors, glute medius, tensor fasciae latae

Equipment:

Session Placement: Main set

Purpose: Strengthen hip flexors and calf muscles through knee and heel lifts.

Muscles: hip flexors, calves, quadriceps

Equipment:

Session Placement: Main set

Purpose: Strengthen quadriceps and hip flexors by pulling knee up then extending leg forward.

Muscles: quadriceps, hip flexors, iliopsoas

Equipment:

Session Placement: Main set

Purpose: Strengthen chest and inner arm muscles through horizontal adduction movements.

Muscles: chest, arms, anterior deltoids

Equipment:

Session Placement: Main set

Purpose: Strengthen biceps and arm muscles through elbow flexion and extension movements.

Muscles: biceps, arms, forearms

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulder abductors and lateral shoulder muscles through lateral arm raises.

Muscles: shoulders, lateral deltoids, upper back

Equipment:

Session Placement: Main set

Purpose: Strengthen chest and shoulder muscles through horizontal flexion movements.

Muscles: chest, shoulders, anterior deltoids

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulder flexor and pressing muscles through forward arm extension movements.

Muscles: shoulders, anterior deltoids, triceps

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulder and upper back muscles through overhead flutter movements.

Muscles: shoulders, upper back, arms

Equipment:

Session Placement: Main set

Purpose: Strengthen upper back and shoulder muscles through posterior fluttering movements.

Muscles: upper back, shoulders, trapezius

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulder muscles through upward swinging arm movements.

Muscles: shoulders, arms, upper back

Equipment:

Session Placement: Main set

Purpose: Strengthen shoulder and arm muscles through overhead punching movements.

Muscles: shoulders, arms, upper chest

Equipment:

Session Placement: Main set

Purpose: Strengthen quadriceps and hip flexor muscles through forward leg lift movements.

Muscles: quadriceps, hip flexors

Equipment:

Session Placement: Main set

Purpose: Strengthen glute and hamstring muscles through backward leg lift movements.

Muscles: glutes, hamstrings

Equipment:

Session Placement: Main set

Purpose: Strengthen hip abductor and adductor muscles through lateral leg movements.

Muscles: hip abductors, hip adductors

Equipment:

Session Placement: Main set

Purpose: Strengthen hamstring muscles through knee flexion movements.

Muscles: hamstrings, calves

Equipment:

Session Placement: Main set

Purpose: Strengthen quadriceps muscles through knee extension and hip flexion movements.

Muscles: quadriceps, hip flexors

Equipment:

Session Placement: Main set

Purpose: Improve cardiovascular fitness and full body strength through cross-country skiing arm and leg movements.

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

Equipment:

Session Placement: Main set

Purpose: Improve cardiovascular fitness and lateral lower body strength through carioca stepping movements.

Muscles: hip abductors, hip adductors, glutes, core

Equipment:

Session Placement: Main set

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

Muscles: quadriceps, hamstrings, glutes, calves

Equipment:

Session Placement: Main set

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

Muscles: hip flexors, quadriceps, core

Equipment:

Session Placement: Main set

Purpose: Strengthen lower body through kickboard-supported walking movements.

Muscles: quadriceps, hamstrings, glutes

Equipment: Kickboard

Session Placement: Main set

Purpose: Strengthen core and upper body muscles through vertical kickboard pushing movements.

Muscles: arms, chest, core, shoulders

Equipment: Kickboard

Session Placement: Main set

Purpose: Strengthen chest and arm muscles through horizontal kickboard pushing movements.

Muscles: chest, arms, shoulders, anterior deltoids

Equipment: Kickboard

Session Placement: Main set

Purpose: Strengthen diagonal chest and arm muscles through angled kickboard pushing movements.

Muscles: chest, arms, shoulders, core

Equipment: Kickboard

Session Placement: Main set

Purpose: Strengthen chest and arm muscles through paddle clapping movements.

Muscles: chest, arms, shoulders

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Strengthen lateral shoulder muscles through lateral paddle raising movements.

Muscles: shoulders, lateral deltoids, upper back

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Strengthen chest and arm muscles through horizontal adduction paddle movements.

Muscles: chest, arms, shoulders

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Strengthen shoulder and rotator cuff muscles through circular paddle movements.

Muscles: shoulders, rotator cuff, arms

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Strengthen shoulder and chest muscles through vertical paddle pressing movements.

Muscles: shoulders, chest, arms

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Strengthen diagonal chest and arm muscles through angled paddle pressing movements.

Muscles: chest, arms, shoulders, core

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Improve cardiovascular fitness and lower body strength through paddle-assisted walking movements.

Muscles: quadriceps, hamstrings, glutes, calves

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Strengthen individual arm muscles through alternating paddle pressing movements.

Muscles: arms, shoulders, chest

Equipment: Webbed Gloves

Session Placement: Main set