Lesson 01: Warm up

Broken - lovelytheband - 3’25 - 124 bpm

Theme: Whole-body activation, water resistance awareness, progressive heart-rate increase
Focus: Core engagement, upper-body activation, joint preparation, smooth transitions from floor to standing

GOTT: This warm-up gradually prepares the body for a high-energy aquatic workout by activating the core, upper body, and lower body through progressive intensity. Crawls and push-ups introduce water resistance while strengthening the back, chest, shoulders, and abdominal support. Controlled squats and rocking board sequences elevate heart rate, improve joint mobility, and enhance balance awareness. By the end of the track, participants feel warm, stable, energized, and fully connected to the board and water—ready for higher-intensity work ahead.

Instructor Intention:
Guide participants to move with control first, then power—using water resistance to build strength, confidence, and fluidity from the very start.

Part 1: Begin lying prone on the board, belly button aligned with the handles, chest lifted, chin slightly tucked to protect the neck. Legs are extended and lightly squeezed together to activate glutes and support the lower back.

• Slow Crawl (4/4 tempo):
  Alternate right and left arm pulls through the water, moving slowly and deliberately. Each arm works for 8 counts, allowing participants to feel the resistance of the water and activate the upper back, shoulders, and core.

• Faster Crawl (2/2 tempo):
  Increase tempo for 8 repetitions, encouraging stronger pulls while maintaining spinal alignment and core stability.
  Coaching cue: “Long body, strong pull, keep hips quiet.”

• Push-Ups (3/1 tempo):
  Transition smoothly into plank and perform controlled push-ups—6 counts lowering, 2 counts pressing up. Emphasize chest, triceps, shoulders, and core integration.
  Participants may lower knees for modification.

• Mountain Climbers (Controlled):
  From plank, alternate knee drives right and left (4 counts each side). Focus on keeping shoulders stacked above hands, minimizing forward/backward sway.
  Coaching cue: “Exhale as knee drives in, ribs pulled in.”

• Crawl Repeat (2/2 tempo):
  Return to prone position for another set of faster crawls (8 reps), reinforcing back activation and cardiovascular engagement.

• Fast Push-Ups (1/1 tempo):
  Finish with 4 quick push-ups to stimulate upper-body power and fully awaken the core. Knees down are encouraged if needed.

Part 2: Transition to standing with feet hip-width apart, hips centered above the logo and handles.

• Squats (3/1 tempo):
  Lower slowly with control, rise with power. Emphasize pressing through heels, engaging glutes and thighs while maintaining a lifted chest.

• Squats (1/1 tempo):
  Increase speed to elevate heart rate and bring a more dynamic, athletic feel.

• Rocking Board (30 seconds):
  Bend knees slightly and rock the board side to side, creating controlled waves in the water. Arms can open wide for balance, core stays engaged.
  Coaching cue: “Soft knees, tall spine—move the water, don’t fight it.”

Part 3:

• Chair Pose Hold (15 seconds):
  Sink hips back, arms overhead, shoulders relaxed. Focus on thigh engagement and postural strength.

• Single Squats (30 seconds):
  Smooth, rhythmic squats to reinforce lower-body activation and cardiovascular readiness.

• Rocking Board Finish (15 seconds):
  Return to gentle side-to-side rocking to integrate balance, breath, and fluidity before moving into the next track.