AQUA STAND UP® #22
IN THIS LESSON
SCREWS - DREAMERS - 3’20 - 95 bpm
GOTT: This second core track emphasizes anterior abdominal work and dynamic extension. Crunch patterns train controlled flexion, while explosive “Candle” lifts add hip flexor and deep core recruitment. The combination develops both strength and power in the trunk, training participants to generate stability quickly. Instructors should remind participants to exhale on effort and control the eccentric lowering to protect the back. By the end, abs feel deeply fatigued, hip flexors engaged, and core stability enhanced for functional and athletic demands.
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Sit hips on strap, hold board sides for support, perform controlled crunches at varied tempos (3-count slow to single-count) to build abdominal endurance.
Coach: “Exhale as chest lifts, keep chin off chest, control return.”
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From knees-to-chest pulse, explosively lift hips and legs upward to “candle” position engaging deep core and hip-flexors.
Coach: “Drive hips up, avoid throwing head back, lower with control.”
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Repeat pattern at slightly higher tempo, end with a few strong candle lifts.
Coach: “Focus on breath rhythm to keep control during powerful moves.”