AQUA STAND UP® #22
IN THIS LESSON
Diamonds - Cemetery Sun - 3’33 - 127 bpm
GOTT: This segment focuses on single-leg stability, hip opening, and mindful control. Warrior I and lunge patterns build lower-body strength while teaching participants to square hips and maintain upright posture on a shifting platform. The freeze holds and one-legged balances train proprioception, patience, and breath control—critical skills for SUP stability. Instructors should emphasize quality over speed, helping participants slow down, breathe, and connect with alignment. This track balances the intensity of Track 2a with mindful, stabilizing strength work.
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From standing, step one foot forward near strap, back foot turned slightly out; find lunge with tall spine, then add gentle arm reaches upward and outward.
Coach: “Square hips to nose of board, keep front knee stacked, reach to open chest.”
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Lower and rise in slow lunges to build strength; hold at bottom to train balance; repeat on opposite leg.
Coach: “Front heel grounded, torso upright, use arms as balance wings.”
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Shift weight fully to front leg, lift back foot lightly off board, hold still; regress to Chair hold if needed.
Coach: “Eyes on fixed point, micro-bend support knee, keep breath slow.”