AQUA STAND UP® #22
IN THIS LESSON
Natural - Imagine Dragons - 3’09 - 101 bpm
GOTT: This track develops deep abdominal and oblique endurance, essential for stability on the board. Hover variations with leg lifts challenge anti-rotation control and glute activation. Side hover and elbow-to-knee crunches strengthen obliques and lateral stabilizers. The final plank sequence reinforces alignment and core endurance under fatigue. Instructors should emphasize keeping hips level, bracing through the belly, and moving with control. By the end, participants feel their core switched on, obliques burning, and balance improved for the cardio and power work ahead.
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Hold strong forearm plank, lift one leg at a time then move legs slightly out and in to resist sway and activate glutes.
Coach: “Keep pelvis level, exhale as leg moves, don’t let chest sag.”
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Rotate into supported side-hover, lift top leg and draw knee toward elbow to engage obliques.
Coach: “Lift through lower waist, move slow for control.”
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Mirror the sequence on the other side, return to centre plank to finish.
Coach: “Stay long and steady—hips lifted, breathe through final hold.”