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See instructions under core
variations
Cross body mountain climbers
Bring knee to opposite elbow
Spiderman mountain climbers
Step or bring knee to the outside of the arm
See instructions under core
See instructions under core
Instructions
- Sit in the centre of the Float with knees bent, feet hip width apart and hands behind fingers facing forward
- Lift the hips off the Float to find a reverse table top
- Raise one leg
- Once in position, start bending at the elbows
- Lower the body until glutes are almost touching the Float and then lift the hips back up by straightening the arms
- Switch legs and repeat
Main muscles targeted
- Triceps
- Shoulders
- Deltoids
- Latissimus Dorsi
- Hamstrings
- Glutes
variations
- Both legs out straight with heels planted
Modifications
- If clients have any wrist issues, they can make a fist
- Both feet down and supporting the exercise
- Smaller range of movement
Benefits
- Increased strength and tone in triceps and shoulders
- By lifting one leg, the exercise strengthens the glutes and hamstrings.
Instructions
- Finding table top position, positioning hands slightly wider than the shoulders
- Tuck the toes, to find a plank position
- Keep the body in a straight line from head to toe without sagging through the lumbar spine or arching the back
- Brace through the core, pulling the belly button toward the spine
- Keep a tight core throughout the entire push up
- Inhale to bend at the elbows and lower until elbows are at a 90-degree angle
- Exhale, contracting the chest muscles and pushing back up through the hands to the start position.
- Keep elbows slightly bent
Muscles targeted
- Chest
- arms
- shoulders
- core
Modifications
- On the knees
- Smaller range of movement
Variations
- Tricep push-ups
- Laydown push up
- Diamond push-ups
- Staggered push-up
- Jump push ups
- Walk out push ups
- Single leg walk out push-up
Watch out for
- Sagging though the lumbar spine
- Neck not in line with the spine/looking up or down
- Sagging through the shoulders (remind them to lift through the ribs/shoulders)
- Locked elbows
- Hands too far forward
- Limited range of motion
Benefits
- Stabilises muscles throughout the body
- Protects from rotator cuff injuries
- Strengthens core and overall strength and well-being
See instructions under core
Instructions
- Begin in a seated position on the Float with legs straight out in front (or on knees)
- Sit tall, core engaged and hold handles in front
- Pull the handles back, squeezing through the shoulder blades, keeping the elbows in tight by the sides of the body
- Release and repeat
Equipment
- Resistance bands
Watch out for
- Not squeezing through the shoulder blades
- Shoulders lifting up towards the ears
- Rounding of the spine
- Core not engaged
- Not controlling the movement
Muscles targeted
- Back
- Quads
Benefits
- Strengthening through the back and core
Row variations
- Row to lateral lift (raise arms to a T-shape instead of elbows in)
See instructions under legs
Instructions
- Lay supine in the centre of the Float, knees bent and knees stacked over ankles
- Feet hip width apart, gazing towards the ceiling
- Neutral spine with both arms relaxed by the side of the torso
- Inhale draw the belly to the spine
- Exhale to posteriorly tilt the pelvis tucking the tailbone and pressing the lower back into the Float to engage the glutes and TA
- Press down through the heels and peel the spine off the Float one vertebra at a time
- Lift the hips until there is a neutral alignment through the spine
- Hips are in line with the knees and chest
- Inhale at the top, and exhale lower the body down, articulating the spine until hips reach the Float
- Keep the knees tracking in line with the ankles and hips
Benefits
- Improve mobility and spinal awareness
- Increases glute and hamstring activations
Muscles targeted
- Glutes
- Hamstrings
Watch for
- Dropping hips too early, or one side of the hips dip
- Difficulty articulating the spine
- Not activating through the glutes
- Pressing down on the arms to lift the body
- Tucking the chin
Variations
Modifications
- Smaller range of movement
- Pelvic tilts only
- Option to Float the arms up overhead
- On the toes
- Have a ball between the knees
- Walking glute bridge
- Single leg glute bridge
- Single leg wave
- Pulses/hip dips
See instructions under legs
See instructions under legs
Instructions
- Lie on the side of the body, facing the long edge
- Hips and shoulders stacked and in a straight line
- Bend knees so that the thighs are at a 90-degree angle, hips and shoulders stacked
- Head is rested on the top arm or on hand
- Neck is long and neutral
- Top arm either on the hips or in front for stability
- Big toes together, inhale opening the top leg in the hip socket so that the top knee opens.
- Open the knee without disturbing the alignment of the hips
Muscles targetedInstructions
- Gluteal muscles
- Inner thighs
- Hips
Modifications
- High clam – lifting the heels
Watch out for
- Straining neck
- Too quick
- Rolling of the top hip
Benefits
- pelvic stability
- build the strength and flexibility
- activates the muscles needed to support good knee function
Instructions
- Starting in table top position, shoulders stacked over wrists, hips over knees
- Neutral spine, engage through the lower abdominals
- Keeping the 90-degree bend in the right knee, slowly lift leg up towards the ceiling
- Ensuring the hips don’t rotate or the back arches
- Return to the starting position
Muscles targeted
- Gluteal
- Hip flexors
- Abs
Benefits
- stability and toning
- improve posture
- prevent hip and spine injuries
Watch out for
- Losing neutral spine/arching of the back
- Hips not level – Only lift leg as high as the hips can stay level
Instructions
- Set up in a squat facing the long edge. See Squat for set up instructions instructions
- Holding and maintaining a squat, side step (crab walk) from the back of the Float to the front
- Shoulders slightly retracted and rib cage contracted, core engaged
- Shoulders are stacked over hips, gazing forward, keep the weight in the heels
Benefits
- Strengthens the glutes and inner thighs
- Promotes balance and mental stimulation
Watch for
- Dropping chest to knees
- Lowering the head
- Relaxed abdominals
- Lordotic cervical spine
- Not flexing/tipping at the hips and only bending the knees
Muscles targeted
- Glutes
- Inner thighs
- Hamstrings
- Quads
- Calves
Modifications
- Smaller range of movement
- Narrower stance
Instructions
- This exercise can be performed facing pool deck or the long edge of the Float
- Feet wider than shoulder width apart, bending the knees
- Long, neutral spine, gaze forward
- Hips back, squatting low so the thighs are parallel with the ceiling, knees stacked over ankles, tracking towards the toes Hands together at the sternum
- Inhale to tip torso forward, over the thighs keeping spine long and shoulders down
- Squeezing through the glutes, keeping the thighs parallel with the ceiling, exhale to return back to frog squat
- Continue tipping forward and back, squeezing through the glutes and quads
Benefits
- Opens the hip joints
- Strengthens the glutes and quads
- Promotes mobility
Watch out for
- Knees leaning inwards
- Disengaged core
- Relaxed back
Muscles targeted
- Quads
- Glutes
- Hamstrings
- Hips
- Hip flexors
Modifcations
- Hold frog squat
- Sit higher in a sumo squat if range of movement is difficult
- Only extend the leg/arm – not both
variations
Frog jump
Frog squat to calf raise
Instructions
- Squats can be performed facing the front/pool deck, or facing the long edge of the Float.
- Stand with feet hip width apart
- Shoulders slightly retracted and rib cage contracted, core engaged
- Keep the body weight evenly distributed over each foot
- Shoulders are stacked over hips, gazing forward
- Flex at the hips and knees to create a flat spine/ski slope spine, tailbone out behind
- Bend both knees and lower into a squat, maintaining alignment, weight stays in heels
- Toes are forwards, knees track in line with the toes
- Body weight is through the heels of the feet
- Exhale to jump engaging quadriceps, glutes and lower abdominal muscles With each squat, jump up, raise hands in the air
- Always land back in the centre of the Float
Benefits
- Strengthens and integrates glutes
- Increase explosive power
- Improve strength and balance
Muscles targeted
- Glutes
- Hamstrings
- Calves
- Quads
- Lower abdominals
Watch out for
- Dropping chest to knees
- Lowering the head
- Relaxed abdominals
- Lordotic cervical spine
- Not flexing/tipping at the hips and only bending the knees
Modifcations
- Smaller range of movement
- No jump
variations
- Static squats
- Varying speed
- Pulsing squats
- Facing long edge
- Facing the back of the Float
Instructions
- Stand in the centre of the Float, feet hip width apart
- One foot takes a natural step back, raising the heel of supporting foot
- Hold the upper body in a neutral position
- Roll the shoulders down the back, draw belly in
- Keep the weight in the front heel, squeezing through the glute with each lunge
- Keep back heel raised when standing in set up position
- Both knees should bend equally to 90 degree angles
- The foot knee aligns over the top of the ankle of the front foot
- Upper body is upright and spine in neutral, head and shoulders are square of the pelvis and back knee
90 90 lunges
- Both knees should bend equally to 90 degree angles
- The foot knee aligns over the top of the ankle of the front foot
- Upper body is upright and spine in neutral, head and shoulders are square of the pelvis and back knee
- Activates more quad
Straight leg/arabesque lunge
- Activates more hamstring and glute of the front leg, stretches the hip flexors of the back leg
- Front knee is at a 90 degree angle over the front ankle, back leg is straight, without the hips/pelvis rotating Hips square and facing forward
- The upper body tips over the front leg, creating a straight line from the back heel to the top of the head
- Keep the heel lifted
- The most effective way to enter this exercise is from a supported low lunge first, tuck the back foot and rise into a standing lunge, lifting the back knee.
Benefits
- Strengthens legs and glutes
- Improves balance
Watch for
- Front knee not stacked over the ankle, it might be too far forward or back
- Head and neck not in line with spine
- Rounding the chest and thoracic spine
- Hips twisting or dropping
Muscles targeted
- Glutes
- Quads
- Hips
- Calves
Modifications
- Smaller ROM
- Supported low lunge (knee connected to the Float)
Variations
- Pulses
- Static hold
- Lift and lower front heel
Ball weave
- Lunge and weave a ball over and under bent knee
Reverse to forward lunge
- Same leg steps forward and back
Jump lunges or alternating lunges
- Always remind participants to land in the same spot and stay centred.
Forward, side back lunge
- Using the same leg to step forward, to the side for a squat and to the back for a lunge targeting the opposite leg
Alternating lunge twist
Reverse Lunges with knee/leg raise
- Opt 1 – Bring back leg forward, knee to chest
- Opt 2 – Add a hop (jump)
- Opt 3 – Reverse lunge kick (Kick back leg forward)
Instructions
- Squats can be performed facing the front/pool deck, or facing the long edge of the Float
- Stand with feet hip width apart
- Shoulders slightly retracted and rib cage contracted, core engaged
- Keep the body weight evenly distributed over each foot
- Shoulders are stacked over hips, gazing forward
- Flex at the hips and knees to create a flat spine/ski slope spine, tailbone out behind
- Bend both knees and lower into a squat, maintaining alignment, weight stays in heels
- Toes are forward, knees track in line with the toes
- Body weight is through the heels of the feet
- Exhale to stand engaging quadriceps, glutes and lower abdominal muscles
Benefits
- Strengthens and integrates glutes
- Improve posture
- Decreases back pain
Muscles targeted
- Glutes
- Hamstrings
- Quads
Watch for
- Dropping chest to knees
- Lowering the head
- Relaxed abdominals
- Lordotic cervical spine
- Not flexing/tipping at the hips and only bending the knees
Variations
Modifications
- Smaller range of movement
- Static squats
- Varying speed
- Pulsing squats
- Facing long edge
- Facing the back of the Float
- Lifting the heels
Instructions
- Sumo squats are best performed facing the long edge but can also be performed facing the front/short edge
- Stand with feet in a wide stance, feet pointed out to 45-degrees
- Arms out in front of the body, shoulders slightly retracted and rib cage contracted, core engaged
- Keep the body weight evenly distributed over each foot
- Shoulders are stacked over hips, gazing forward
- Flex at the hips and knees
- Bend both knees and lower into a squat, maintaining alignment, weight stays in heels
- Toes are forwards, knees track in line with the toes
- Lower until thighs are parallel with the Float
- Exhale to stand engaging quadriceps, glutes and lower abdominal muscles
Benefits
- Strengthens and integrates glutes and inner thighs
Watch for
- see squats tab
Muscles targeted
- Glutes
- Hamstrings
- Quads
- Inner thighs
- Calves
variations
- see squats tab
Modifications
- See squats tab
Instructions
- Stand in the centre of the Float facing the long edge
- Hinge forward to brace the core, neutral spine, inhale as to tap one foot behind, keeping both knees bent
- Exhale as you use the front leg to come back to standing
Muscles targeted
- Gluteal
- Quads
- Core
Benefits
- Creates knee and hip stability
- Strengthens the quads, glutes and hamstrings
- Improves balance
Watch out for
- Rounding the back or leaning forward excessively
- Excessive rotation, keep hips facing forward
Variations
- Dropping chest to knees
- Skater squat toe taps (tapping the opposite foot as the back leg steps behind)
- Skater hops, jumping from side to side instead of stepping
Instructions
- Stand in the centre of the Float in a neutral stance
- Lift the heels off the Float to flex the calf muscle
- Pause for moment, then return to the Float
Muscles targeted
- Calf muscles
- The soleus
- Achilles tendon
- Plantaris
Modifications
- Smaller range of movement
variations
- single leg calf raise
- pulses
Watch out for
- Leaning forwards
- Feet positioning
- Losing neutral spine
Benefits
- Ankle Stability & Mobility
- Injury Prevention
- Aids Lower Body Performance
Instructions
- Facing the long edge of the Float, standing neutral with legs wider than shoulder-width apart and toes pointed forward
- Shift the body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight.
- Tipping forward slightly to engage the glutes as they press back.
- Return to centre and change sides
Muscles targeted
- Gluteal
- Quads
- Hamstrings
Benefits
- Improves balance and stability
- Strengthens the glutes and quads while stretching the inner thigh/groin of the supported leg
Watch out for
- Lunging too far forward
- The front knee not tracking with the toes
- Short stance
Modifications
- Smaller range of motion
Instructions
- Set up in a table top position, toward the back of the Float
- Gaze slightly forward and lift knees into a hover
- Crawl forward starting with the right hand and the left foot following with the opposite hand a foot
- Walk forwards and backwards
Benefits
- Increases cardiovascular
- Sculpts the arms and shoulders
- Burns calories
- Increases aerobic fitness
- Creates instability, improving balance
Muscles targeted
- Full body
Instructions
- Standing in the centre of the Float, squat down and place hands on the Float in front , just outside the feet
- Jump both feet back to find plank position
- Drop to a push-up or plank
- Jump the feet back in toward the hands
- Explosively jump into the air, reaching the arms straight overhead
Benefits
- Improve overall body strength
- Improve agility and speed
- Improve cardiac and muscular endurance
- High calorie burn
Watch out for
- Losing core activation
- Jumping too far forward
Muscles targeted
- Full body
Modifcations
- Step back one foot at a time
- No push-up (this can be a strict push-up, a push-up from the knees, or not a push-up at all)
- No jump
variations
- Squat thrust/4 count burpee
SEe core tab for instructions
See warm up & stretches tab for instructions
See warm up & stretches tab for instructions
Instructions
- Standing neutral in the centre of the float, feet hip width apart
- Jump up and spread the feet beyond hip-width apart while bringing the arms above the head, landing with bent knees
- Next jump returns to starting position
- Ensure knees stay tracking out with the toes
Muscles targeted
- Gluteal
- Abdominals
- Shoulders
- quadriceps
- hip flexors
Benefits
- Improve bone health
- Improve strength and agility
Instructions
- Standing towards the back of the Float, plant hands down
- Core engaged, slowly walk the hands forward without moving the feet or toes
- Find a plank position, and walk the hands back to starting position
Muscles targeted
- Core
- Quads
- Abs
Benefits
- Activates core for strengthening
- Improve stability
- Core toning and tightening
Instructions
- Standing in the centre of the Float
- Bend the knees and jump, pointing the toes, engaging through the quads
- Landing back in the centre of the Float
Muscles targeted
- Quadricepsv
- Hamstrings
- Calves
Modifications
- Jumping jacks
Watch out for
- That participants are landing in the centre of the Float each time
Benefits
- Cardio workout
- Improves Bone Density
- Improves Cardiovascular Health
- Improved Breathing Efficiency
- Decreases Foot and Ankle Injuries
variations
- jump to face different sides of the Float (90degree jumps)
- 180 Jump
- Tuck jumps
- Jump on/off
o Jumping off into the water and climbing back onto the Float
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