• Encourage clients to focus on the movement of the back leg , as well as abdominal , oblique and lower back muscles , to maintain good vertical alignment throughout
• Advise clients to work the water with sculling hands and bend the knees on landing to reduce impact .
Rocking Horse
• Advise clients to start by coordinating one leg kicking back while arms push forward , then the other leg kicking forward with arms pushing back
• Advise clients to lean forward when kicking back and lean back when kicking forward to work the abdominal and erector spinae muscles and keep the spine in good alignment
• Possible contraindicated movement is working with the arms and leg moving forward and back together , as it may lead to lower back hyperextension
• Consider varying the position of the hands or arm lines to engage different muscle groups .
Kicks : Front + Back ( photo 2 )
• Offer clients exercise variations by combining long and short lever movements
• Explain the benefits of the efficient ‘ double concentric ’ contraction for quads and hamstrings within the one workout , created by the multidirectional resistance of the water
• When working kicks front to back , consider two options for
2
3
4
working the upper body : alternate arms forward and back , and double arms forward and back
• Advise clients of the benefits of each upper body workout option , with the alternate arm extension creating rotation to engage the obliques and help stretch the lower back
• Advise clients of the benefits of extending the leg back to stretch the hip flexor and engage the hamstrings and glutes , as well as directing the foot down towards the floor to avoid hyperextending the lower back .
Jog / Sprint / Tuck Jumps ( photo 3 )
• Advise clients to focus on the down phase to engage hamstrings and glutes
• Use a noodle to increase awareness of the targeted muscles .
Front Kicks ( photo 4 )
• Advise clients to focus on the down phase to engage hamstrings and glutes
• Reach back with the hands to engage the muscles in the midback , posterior deltoids and triceps
• Keep the legs in a safe ROM by lifting to a height just below the hip line .
Rock ’ n ’ Roll ( photo 5 )
• Advise clients to tuck the knees first and use sculling hands before rolling forward and back , to avoid hyperextending the lower back
• When rolling into the prone position , roll into a push-up or plank pose to also avoid hyperextending the lower back .
52 | NETWORK WINTER 2021