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Riding P osition

Saddle

In t his p osition,

water l evel

Riding P osition

should b e a t

approximately

Saddle

mid-‐sternum.

In t his p osition,

water l evel

should b e a t

approximately

mid-‐sternum.

Saddle-‐Upright

In t his p osition,

water s hould

be n o l ower

than t he

Saddle-‐Upright

bottom o f t he

In t his p osition,

sternum.

water s hould

Strong

be n o l ower

individuals c an

than t he

use g loves t o

bottom o f t he

increase

sternum.

resistance.

Strong

Buoyant

individuals c an

dumbbells o r

use g loves t o

resistive h and

increase

wands c an b e

resistance.

added, b ut

Buoyant

instruction

dumbbells o r

should b e g iven

resistive h and

to p rotect t he

wands c an b e

shoulders,

added, b ut

neck, e lbows &

instruction

wrists.

should b e g iven

to p rotect t he

Connie J asinskas, M .Sc., C EP w ww.FortheLoveofFit.com w ww.AquaStretchCanada.com

shoulders,

neck, e lbows &

wrists.

Connie J asinskas, M .Sc., C EP w ww.FortheLoveofFit.com w ww.AquaStretchCanada.com

Riding P osition

Saddle

Hands g rip t he h orizontal p ortion o f

In t his p osition,

the h andle b ars o r w ider g rip.

water l evel

Tip: U se a l ight g rip, e lbows s lightly

should b e a t

Hands/arms p osition

Hands g rip t he h orizontal p ortion o f

the h andle b ars o r w ider g rip.

Tip: U se a l ight g rip, e lbows s lightly

Hands/arms p osition

bent – r est t he h ands w here t hey a re

most c omfortable f or y our b ody.

Hands g rip t he h orizontal p ortion o f

Experiment w ith a v ariety o f h and

the h andle b ars o r w ider g rip.

placements & c hange p lacement

Tip: U se a l ight g rip, e lbows s lightly

during t he w orkout a s d esired.

bent – r est t he h ands w here t hey a re

NOTE: W hen m ore r esistance i s

most c omfortable f or y our b ody.

added, r iders t end t o g rip t oo f irmly

Experiment w ith a v ariety o f h and

on t he h andlebars. M aintain a

placements & c hange p lacement

relaxed g rip t o a void u nnecessary

during t he w orkout a s d esired.

tension i n t he a rms, s houlders a nd

NOTE: W hen m ore r esistance i s

neck. T ight g rips r estrict b lood f low

added, r iders t end t o g rip t oo f irmly

and e levate b lood p ressure, s o a re

on t he h andlebars. M aintain a

not a dvised.

relaxed g rip t o a void u nnecessary

tension i n t he a rms, s houlders a nd

Seated o n t he S addle w ith h ands o ff t he

neck. T ight g rips r estrict b lood f low

handle b ars. T he t orso i s m ore u pright t han

and e levate b lood p ressure, s o a re

the S addle p osition. A ll a rm a ctions c an b e

not a dvised.

done w ith b oth a rms m oving i n u nison, o r

arms m oving a lternately ( usually m ore

Seated o n t he S addle w ith h ands o ff t he

challenging f or t he c ore).

handle b ars. T he t orso i s m ore u pright t han

Arm/hand m ovements f or i nterest a nd

the S addle p osition. A ll a rm a ctions c an b e

intensity: K eep t he a rms i n t he w ater t o u se

done w ith b oth a rms m oving i n u nison, o r

the r esistance o f t he w ater. D o n ot m ove

arms m oving a lternately ( usually m ore

the a rms i n a nd o ut o f t he w ater.

challenging f or t he c ore).

Breast s troke – l arge s weeping m ovements

Arm/hand m ovements f or i nterest a nd

forward, t o t he s ides & i n.

intensity: K eep t he a rms i n t he w ater t o u se

Modified b reast s troke: u se t he b ack o f t he

the r esistance o f t he w ater. D o n ot m ove

arms & h ands t o d o t he b reaststroke

the a rms i n a nd o ut o f t he w ater.

motion, k eeping t he t humbs u p. B ring t he

Breast s troke – l arge s weeping m ovements

arms a s f ar o ut a nd b ehind t he b ody a s

forward, t o t he s ides & i n.

possible ( externally r otated).

Modified b reast s troke: u se t he b ack o f t he

Cross-‐country s ki a rms: p alms f acing

arms & h ands t o d o t he b reaststroke

forward s wing t he a rms f orward a nd

motion, k eeping t he t humbs u p. B ring t he

backward b eside t he b ody, s urface t o

arms a s f ar o ut a nd b ehind t he b ody a s

surface o f t he w ater – a lternate o r i n

possible ( externally r otated).

unison.

Cross-‐country s ki a rms: p alms f acing

Jumping j ack a rms: p alms f acing d own;

forward s wing t he a rms f orward a nd

don't l et t he a rms c ome o ut o f t he w ater.

backward b eside t he b ody, s urface t o

surface o f t he w ater – a lternate o r i n

unison.

Jumping j ack a rms: p alms f acing d own;

don't l et t he a rms c ome o ut o f t he w ater.

Hands/arms p osition

Class C omponent

Length o f t ime & R esistance l evel

Warm u p:

3-‐5 m inutes o f s pinning w ith

little o r l ow r esistance.

Class C omponent

Warm-‐up n eeds t o b e m ore

Length o f t ime & R esistance l evel

vigorous a nd l onger i n w ater

Warm u p:

that f eels c ool. I t c an b e

3-‐5 m inutes o f s pinning w ith

shorter i n w arm ( therapy) p ools

little o r l ow r esistance.

(≥90 F ).

Warm-‐up n eeds t o b e m ore

This p art o f t he w orkout i s

vigorous a nd l onger i n w ater

useful f or a chieving

that f eels c ool. I t c an b e

comfortable a lignment, h and

shorter i n w arm ( therapy) p ools

position, a nd p edal s troke.

(≥90 F ).

Exertion l evel: L ow; f eels g reat,

This p art o f t he w orkout i s

you c an e asily t alk; n ot b reaking

useful f or a chieving

a s weat.

comfortable a lignment, h and

(Resistance – l ow)

position, a nd p edal s troke.

Work o ut: A rm

Exertion l evel: L ow; f eels g reat,

Intervals

you c an e asily t alk; n ot b reaking

a s weat.

Use t his o ption

for 5 – 1 0

(Resistance – l ow)

minute

Work o ut: A rm

intervals

Intervals

between

Use t his o ption

episodes o f

for 5 – 1 0

cardio i ntervals.

minute

Maintain s teady

intervals

cadence.

between

episodes o f

The r ider

cardio i ntervals.

should f eel

somewhat

Maintain s teady

challenged a nd

cadence.

slightly

The r ider

breathless.

should f eel

(Resistance –

somewhat

moderate)

challenged a nd

slightly

breathless.

(Resistance –

moderate)

Class C omponent

Length o f t ime & R esistance l evel

Warm u p:

3-‐5 m inutes o f s pinning w ith

little o r l ow r esistance.

Helpful C ues

Hold c orrect

body

alignment: l ong

Helpful C ues

spine, n eutral

neck, s houlders

Hold c orrect

down.

body

Focus o n t he

alignment: l ong

efficiency a nd

spine, n eutral

smoothness o f

neck, s houlders

the p edal

down.

stroke.

Focus o n t he

Pedal s hould

efficiency a nd

feel e ven

smoothness o f

'around t he

the p edal

clock'; e qual

stroke.

push a nd p ull,

Pedal s hould

not j ust

feel e ven

pushing d own.

'around t he

Maintain c orrect b ody

clock'; e qual

alignment a nd t he

push a nd p ull,

smoothness a nd

not j ust

efficiency o f t he p edal

pushing d own.

stroke.

Maintain c orrect b ody

I f a lignment i s l ost,

alignment a nd t he

slow d own t he p edal

smoothness a nd

stroke w hile e xecuting

efficiency o f t he p edal

arm m ovements.

stroke.

Avoid h aving t he b ody

I f a lignment i s l ost,

sway s ide t o s ide.

slow d own t he p edal

stroke w hile e xecuting

Keep t he c ore f ixed,

arm m ovements.

vertical, a nd s trong.

Avoid h aving t he b ody

Stay w ell c onnected t o

sway s ide t o s ide.

the s addle.

Keep t he c ore f ixed,

Keep t he h ands i n t he

vertical, a nd s trong.

water t hroughout.

Stay w ell c onnected t o

Power p osture: c ore

the s addle.

vertical, s houlders

down, n eck r elaxed.

Keep t he h ands i n t he

water t hroughout.

Power p osture: c ore

vertical, s houlders

down, n eck r elaxed.

Helpful C ues

Hold c orrect

body

alignment: l ong

Revised 10/30/19

spine, n eutral