Lower Body

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment: Small Noodle

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Small Noodle

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Large Noodle

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Session Placement: Main set

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: core, abdominals, low back, hips

Equipment: Flotation Belt

Session Placement: Main set, Skill development

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

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

Equipment: Flotation Belt

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: hips, legs, core

Equipment:

Session Placement: Warm-up, Main set

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

Muscles: core, hips, glutes, legs

Equipment:

Session Placement: Warm-up, Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: hips, quadriceps, hamstrings, glutes, core

Equipment:

Session Placement: Warm-up, Main set

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

Muscles: quadriceps, hamstrings, glutes, calves, core

Equipment:

Session Placement: Warm-up, Main set

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

Muscles: ankles, hips, glutes, core

Equipment:

Session Placement: Skill development, Main set

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

Muscles: core, abdominals, low back, hips

Equipment:

Session Placement: Warm-up, Main set

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

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Session Placement: Main set

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

Muscles: core, back, hips, shoulders, arms

Equipment:

Session Placement: Skill development

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

Muscles: core, back, hips, shoulders, arms

Equipment:

Session Placement: Skill development

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your outer hips, inner thighs, knees, quadriceps and core will strengthen with these frog leg movements. You will also strengthen your shoulders with the arm moves. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your 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. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these jumping jack movements. You will also strengthen your shoulders with the arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your outer hips, knees and core will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your quadriceps and hips will strengthen and your hamstring will lengthen with these movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your core and inner thighs will strengthen and your outer hips will lengthen with these jump center tuck movements. The Jack arms with webbed gloves for resistance will build shoulder strength, providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your core, back, and inner thighs will strengthen and your hips lengthen with these jump torso twist movements, also providing a light to moderate cardio conditioning. Your arms will strengthen from the resistance used with opposing movements. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Session Placement: Main set

Purpose: Your 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: Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body and core will strengthen by rowing the kickboard, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your quadriceps will strengthen and your hamstring will lengthen with these sit & kick movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your inner-thighs & quadriceps will strengthen and your hamstring will lengthen with these straight leg kicks, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your inner thighs and outer hips will strengthen and lengthen simultaneously with these pendulum kicks movements, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen with the arm push-backs. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

Purpose: Your knees and hips will strengthen and your leg muscles will lengthen with this challenging vertical scissor kick around the clock. You will also strengthen your shoulders with these arm movements. The moderate intensity provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these cross behind leg movements, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen and lengthen simultaneously with the arm swings. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set, Skill development

Purpose: 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: Your legs, hips, core and arms will strengthen with this coordinated rocking movement, also providing a light to moderate cardio conditioning. Your shoulders and back will strengthen and lengthen simultaneously with the arm swings. Reducing your perceived exertion during your daily activities.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Knees, Lower Body-NonAerobic

Equipment: Small Noodle, Large Noodle

Session Placement: Main set

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these wide sideways walking leg movements, also providing a light to moderate cardio conditioning. Your chest and back will strengthen and lengthen simultaneously with the arm swings. Reducing your perceived exertion during your daily activities.

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 cross front, behind, and grapevine leg movements, also providing a light cardio conditioning. Coordination is improved with the grapevine pattern. Reducing your perceived exertion during your daily activities.

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: 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: Your legs and hips will strengthen and lengthen with these ski movements. Provides a moderate to intense cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

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

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

Equipment: Flotation Belt

Session Placement: Main set

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

Muscles: quadriceps, glutes, hamstrings, calves, core

Equipment:

Session Placement: Main set

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

Muscles: core, back, hips, shoulders

Equipment:

Session Placement: Main set, Skill development

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

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

Equipment:

Session Placement: Main set, Cardio

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Bells

Session Placement: Main set

Purpose: Your 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. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your inner thighs will strengthen and your outer hips will lengthen with these jumping jack movements. You will also strengthen your shoulders with the arm movements. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your outer hips, knees and core will strengthen with these tuck movements. You will also strengthen your shoulders with these arm movements. Combined movements with resistance and tempo provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your legs and shoulders will strengthen and your back and spine will stabilize with these jogging and arm swinging movements. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Cardio

Equipment: Webbed Gloves

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Your core and inner thighs will strengthen and your outer hips will lengthen with these jump center tuck movements. The Jack arms with floating dumbbells for resistance will build shoulder strength. The combined arm and leg movements and quick tempo provides a moderate to intense cadio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Dumbbells

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your core, hips, inner thighs and knees will strengthen with these jump side to side mogul movements that include a tuck center. Your arms and shoulders will strengthen with the side arm circles. The combined arm and leg movements and quick tempo provides a moderate to intense cadio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your core, back, and inner thighs will strengthen and your hips lengthen with these jump torso twist movements, providing a moderate to intense cardio conditioning that improve endurance. Your arms will strengthen from the opposing arm movements.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Session Placement: Main set

Purpose: Your 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: Your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body and core will strengthen by rowing the kickboard, also providing a moderate to intense cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Kickboard

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your hips, legs, core, back and arms will strengthen with these sit & kick movements, also providing an intense cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your inner-thighs & quadriceps will strengthen and your hamstrings will lengthen, also your core, back and arms will strengthen with these kick front cross touches, providing an intense cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your inner thighs and outer hips will strengthen and lengthen simultaneously with these pendulum kicks movement. Your shoulders and back will strengthen with the arm push-backs. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

Purpose: Your knees and hips will strengthen and your leg muscles will lengthen with this challenging vertical scissor kick around the clock. You will also strengthen your shoulders with these arm movements. The combined arm and leg movements with the quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

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

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

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your inner thighs and outer hips are going to be challenged with this curtsy lunge. The arms are coordinated with the lunge so that you strengthen the shoulders with the simultaneous arm swings. Provides a "moderate to intense" cardio conditioning that improves endurance.

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. Your shoulders and back will strengthen and your coordination challenged with the opposing arm swings. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set, Skill development

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

Muscles: Knees, Lower Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your outer hips will strengthen and your inner thighs will lengthen with these sideways walking wide leg movements. Your chest and back will strengthen and lengthen simultaneously with the arm swings. Provides a "moderate to intense" cardio conditioning that improves endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins

Session Placement: Main set

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

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

Purpose: 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: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your legs, hips, shoulders & arms will strengthen and lengthen simultaneously. Wearing a flotation belt also makes you stabilize your core for a back and abs workout. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your outer hips, inner thighs, knees, quadriceps and core will strengthen with these fast frog leg movements. You will also strengthen your shoulders with the arm moves. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your 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. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your inner thighs will strengthen and your outer hips will lengthen with these rapid jumping jack movements. You will also strengthen your shoulders with the arm movements. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous cardio exercise so that your legs, hips, chest & arms will strengthen and lengthen simultaneously. Wearing a floating belt also makes you stabilize your core for a back and abs workout.

Muscles: Lower Body-Aerobic, Cardio

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Floating Cuffs, Resistance Bells

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your core, quadraceps and inner thighs will strengthen and your outer hips will lengthen with these intense jump center tuck movements. The Jack arms build shoulder, back and arm strength. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Floating Cuffs, Resistance Bells

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your knees, hips and legs will strengthen with these rapid mogul jumps front and back. Your shoulders and back will strengthen with the opposing arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your core, hips, inner thighs and knees will strengthen with these rapid jump side to side mogul movements that include a tuck center. Your arms and shoulders will strengthen with the side arm circles. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your core, back, and inner thighs will strengthen and your hips lengthen with these fast jump torso twist movements. Your shoulders and back will strengthen with the opposing arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins, Kickboard

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for 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: This is a Tabata H.I.I.T. for a vigorous exercise so that your glutes and hamstrings will strengthen while your quadricep and hips lengthen with this kick behind movement. Your upper body and core will strengthen as you row the kickboard. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Fins, Kickboard

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Knees, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your inner-thighs & quadriceps will strengthen and your hamstrings will lengthen, also your core, back and arms will strengthen with these kick front cross touches. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for an intense exercise so that your inner thighs and outer hips will strengthen and lengthen simultaneously with these pendulum kicks movement. Your shoulders and back will strengthen with the arm push-backs. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous exercise so that your knees, hips and core will strengthen and your leg muscles will lengthen with this challenging suspended vertical scissor kick around the clock. Your shoulders and arms will strengthen as they scull at sides. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Floating Belt, Resistance Fins

Session Placement: Main set

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

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

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your inner thighs and outer hips are going to be challenged with this curtsy lunge. The center bounce adds to the intensity of the move. The arms are coordinated with the lunge so that you strengthen the shoulders with the simultaneous arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

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

Muscles: Knees, Lower Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: This is a Tabata H.I.I.T. for a vigorous intense exercise so that your outer hips will strengthen and your inner thighs will lengthen with these rapid step side wide leg movements. Your chest and back will strengthen and lengthen simultaneously with the arm swings. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Lower Body-Aerobic, Hips, Cardio

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

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

Muscles: Hips, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set

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

Muscles: Knees, Balance, Lower Body-NonAerobic

Equipment:

Session Placement: Main set