AQUA STAND UP® #22
IN THIS LESSON
What’s Wrong - PVRIS - 3’47 - 100 bpm
GOTT: This upper-body strength track balances pressing and pulling work. Push-ups on an unstable surface train chest, shoulders, and triceps while requiring constant core engagement. Reverse kneeling paddle sequences add variety and functional pulling strength while keeping heart rate elevated. The combination enhances muscle balance across the upper body and supports posture. Instructors should emphasize alignment in plank, elbow positioning in push-ups, and hip rotation in paddle strokes. Participants leave with upper-body muscles activated, endurance challenged, and posture reinforced.
-
From plank, gently press weight side-to-side to activate obliques, then slow 2/2 push-ups to strengthen chest and triceps.
Coach: “Brace belly, lower with elbows at 45°, control the return.”
-
Sit back on heels, paddle water behind to target rear shoulders and lats while letting arms recover from push-ups.
Coach: “Hinge at hips, rotate from torso, keep head up.”
-
Return to steady push-ups for endurance finisher; modify to knees if fatigue breaks form.
Coach: “Stay long through spine—small range is fine if you keep quality.”