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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment:

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Floating Dumbbells

Session Placement: Main set

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

Session Placement: Main set

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

Muscles: Core and Back

Equipment: Small Noodle

Session Placement: Main set

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

Muscles: core, back, hips, neck

Equipment:

Session Placement: Warm-up, Skill development

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment: Large Noodle

Session Placement: Warm-up

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

Muscles: core, abdominals, low back

Equipment:

Session Placement: Warm-up, Skill development

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

Muscles: core, hips, shoulders, arms

Equipment:

Session Placement: Warm-up, Skill development

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

Muscles: core, hips, shoulders, arms

Equipment:

Session Placement: Warm-up, Skill development

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

Muscles: core, back, hips

Equipment: Large Noodle

Session Placement: Skill development

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment:

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves, Floating Dumbbells, Floating Cuffs

Session Placement: Main set

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

Session Placement: Main set

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

Muscles: hips, legs, shoulders, core

Equipment:

Session Placement: Main set, Neuromotor training

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

Muscles: Core and Back

Equipment: Small Noodle

Session Placement: Main set

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

Muscles: core, abdominals, low back, hips

Equipment: Flotation Belt

Session Placement: Main set, Skill development

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

Muscles: core, back, neck, hips

Equipment:

Session Placement: Skill development

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: core, low back, glutes, hamstrings

Equipment:

Session Placement: Warm-up, Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

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

Muscles: shoulders, rhomboids, trapezius, chest, core

Equipment:

Session Placement: Main set, Skill development

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

Muscles: shoulders, rhomboids, trapezius, chest, core

Equipment:

Session Placement: Main set, Skill development

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

Muscles: core, back, hips, shoulders, arms

Equipment:

Session Placement: Skill development

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

Muscles: core, back, hips, shoulders, arms

Equipment:

Session Placement: Skill development

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment:

Session Placement: Main set

Purpose: Your arms, shoulders, chest and back will strengthen and lengthen with these circle movements. Your back and core strengthen with the stir back and forth circles. The change in arm movements and the resistance provides a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, 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. Increases flexibility, balance, and coordination.

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Floating Dumbbells

Session Placement: Main set

Purpose: Your upper shoulder and chest will strengthen while your back lengthens with these golf-like pendulum swing movements, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

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, also providing a light to moderate cardio conditioning. Reducing your perceived exertion during your daily activities.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

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

Muscles: Core and Back

Equipment: Large Noodle

Session Placement: Main set

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

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

Equipment: Flotation Belt

Session Placement: Main set

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

Muscles: legs, core, arms

Equipment: Flotation Belt

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set, Skill development

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

Muscles: core, back, hips, shoulders

Equipment:

Session Placement: Skill development

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

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

Equipment: Large Noodle

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment: Kickboard

Session Placement: Main set, Skill development

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

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

Equipment: Kickboard

Session Placement: Main set, Skill development

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

Muscles: obliques, latissimus dorsi, low back

Equipment:

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

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

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

Equipment:

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

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

Equipment:

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

Purpose: Your back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. Your legs, hips and core will strengthen with the knee lunge movement, also providing a light to moderate cardio conditioning.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment:

Session Placement: Main set

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

Muscles: triceps, rhomboids, rear deltoids, core

Equipment:

Session Placement: Main set

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

Muscles: triceps, rhomboids, rear deltoids, core

Equipment:

Session Placement: Main set

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your arms, shoulders, chest and back will strengthen and lengthen with these circle movements. Your back and core strengthen with the stir back and forth circles. The change in arm movements, tempo and resistance provides a moderate to intense cardio conditioning that will improve endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Floating Dumbbells

Session Placement: Main set

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Small Noodle

Session Placement: Main set

Purpose: Your upper shoulder and chest will strengthen while your back lengthens with these quick golf-like pendulum swing movements, also providing a moderate to intense cardio conditioning.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your torso and rear shoulder will strengthen and your chest and front of the shoulder lengthen with these arm swing side movements, also providing a moderate to intense cardio conditioning.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

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

Muscles: Core and Back

Equipment: Large Noodle

Session Placement: Main set

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

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

Equipment: Flotation Belt

Session Placement: Main set

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

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

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

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

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

Equipment: Large Noodle, Resistance Fins

Session Placement: Main set

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

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

Equipment: Resistance Fins

Session Placement: Main set

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

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

Equipment: Webbed Gloves

Session Placement: Main set

Purpose: Your back, chest and shoulders will strengthen and lengthen with these arm movements. The tempo and punch down with power provides a moderate to intense cardio conditioning that improves endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

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

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

Equipment: Webbed Gloves

Session Placement: Main set

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

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

Equipment: Webbed Gloves

Session Placement: Main set

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

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

Equipment: Webbed Gloves

Session Placement: Main set

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

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

Equipment: Webbed Gloves

Session Placement: Main set

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

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

Equipment: Webbed Gloves

Session Placement: Main set

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

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

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

Purpose: Your shoulders, chest, and back will strengthen and lengthen with the punch combo movements. Your hips, knees and core will strengthen with the knee strikes. Combining arm and leg movements with this quick tempo provides a moderate to intense cardio conditioning that improves endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves, Resistance Fins

Session Placement: Main set

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

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Webbed Gloves

Session Placement: Main set

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

Muscles: respiratory muscles, core, shoulders, arms

Equipment: Kickboard

Session Placement: Main set, Skill development

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

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

Equipment: Webbed Gloves

Session Placement: Main set

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

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

Equipment: Webbed Gloves

Session Placement: Main set

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

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

Equipment: Kickboard

Session Placement: Main set

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your arms, shoulders, chest and back will strengthen and lengthen with these circle movements. Your back and core strengthen with the stir back and forth circles. The change in arm movements, tempo and resistance provides an intense to very intense cardio conditioning that will improve stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Floating Dumbbells

Session Placement: Main set

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

Muscles: Shoulders, Upper Body-NonAerobic

Equipment: Large Noodle

Session Placement: Main set

Purpose: Your upper shoulder and chest will strengthen while your back lengthens with these quick golf-like pendulum swing movements. The rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Resistance Bells

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. The rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Resistance Bells

Session Placement: Main set

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

Muscles: Core and Back

Equipment: Large Noodle

Session Placement: Main set

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

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

Equipment: Flotation Belt

Session Placement: Main set

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

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

Equipment: Flotation Belt

Session Placement: Main set

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

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

Equipment: Flotation Belt

Session Placement: Main set

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

Muscles: core, back, hips, shoulders

Equipment: Water Weights

Session Placement: Main set

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

Muscles: core, back, hips, shoulders, neck

Equipment:

Session Placement: Main set

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

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

Equipment: Large Noodle, Resistance Fins

Session Placement: Main set

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

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

Equipment: Resistance Fins

Session Placement: Main set

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

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

Equipment: Resistance Bells

Session Placement: Main set

Purpose: Your back, chest and shoulders will strengthen and lengthen with these arm movements. The tempo and punch down with power provides an intense to very intense cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Resistance Bells

Session Placement: Main set

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

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

Equipment: Resistance Bells

Session Placement: Main set

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

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

Equipment: Resistance Bells

Session Placement: Main set

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

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

Equipment: Resistance Bells

Session Placement: Main set

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

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

Equipment: Resistance Bells

Session Placement: Main set

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

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

Equipment: Resistance Bells

Session Placement: Main set

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

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

Equipment: Resistance Bells, Resistance Fins

Session Placement: Main set

Purpose: Your shoulders, chest, and back will strengthen and lengthen with the punch combo movements. Your hips, knees and core will strengthen with the knee strikes. Combining arm and leg movements with this rapid tempo provides an intense to very intense cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, 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 back and shoulders will strengthen and your chest will lengthen with these punch and swing arm movements. Your hips, glutes, legs and core will strengthen with the knee lunge movement. The combined arm and leg movements provide a challenge in coordination. The interval training provides high intensity and recovery periods for cardio conditioning that improves stamina and endurance.

Muscles: Upper Body-Aerobic, Shoulders, Cardio

Equipment: Resistance Bells

Session Placement: Main set

Purpose: 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