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PUNCH DOWN CROSS

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.

Focus Upper Body-Aerobic, Shoulders, Cardio
Environment Pool
Pool Depth Fully Anchored
Supervision Not required
Equipment None

Exercise Demonstration

How to Perform

  1. Setup in the pool with equipment
  2. Follow movement cues
  3. Focus on tempo and form

Exercise Modifications

Make it Harder (Progressions)

Increase intensity or add resistance equipment.

Make it Easier (Regressions)

Reduce intensity or simplify coordination.

Audience

All Ages

Benefits

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 Worked

  • Upper Body-Aerobic
  • Shoulders
  • Cardio

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Main set

Exercise Tags

Upper Body-Aerobic Shoulders Cardio aquatic exercise Excel

Attribution

Source TypeExcel
Original AuthorStarr Nixdorf
ContributorPerry Nixdorf
PublicationAbility Fix App
LicenseAll Rights Reserved
Credit RequiredNo
Date Created2021-05-16
Last Modified2025-12-01

External Source

TypeExcel