Sample Aquabag Sessions
Moderate Aquabag Session (7-12kg) 15-20min (rest only 15-30sec after each)
- Good Morning Aquabag Thoracic Rotations from Wall (Slow and max ROM)2 x 5 R&L
- Walking hip lock with shake 2 x 10m L&R
- FLOW Walk and Chop 2 x 10m L&R
- FLOW Lunge & Rotate 2 x 10m L&R
- FLOW Waling Figure Eight 2 x 10m
- Kneeling Rotations 1 x 5 R&L
- Kneeling Step Out to Rotation 1 x 4 R&L
Lunge out as far as possible with a hip lock – then rotate max each side before returning
Dynamic (Fast) Aquabag Session (7-12kg) 10-15min (rest 25-45 sec after each)
- Overhead patters 2 x 10m
- POWER-SHAKE 2 x 5m Walk and Chop L&R
- POWER-SHAKE 2 x 5m Lunge & Rotate L&R
- aquabag standing jump rotations 1-2-stop with hug or handle hold 3 sets 4 x 1-2-stop
- single leg snatch to shake 3 sets of 3 each side from different starting positions (ground, below knee, below hip, etc)