Sample Aquabag Sessions

Moderate Aquabag Session (7-12kg)  15-20min  (rest only 15-30sec after each)

1. Good Morning Aquabag Thoracic Rotations from Wall (Slow and max ROM)2 x 5 R&L
2. Walking hip lock with shake 2 x 10m L&R
3. FLOW Walk and Chop 2 x 10m L&R
4. FLOW Lunge & Rotate 2 x 10m L&R
5. FLOW Waling Figure Eight  2 x 10m
6. Kneeling Rotations 1 x 5 R&L
7. 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)

1. Overhead patters 2 x 10m
2. POWER-SHAKE 2 x 5m Walk and Chop L&R
3. POWER-SHAKE 2 x 5m Lunge & Rotate L&R
4. aquabag standing jump rotations 1-2-stop with hug or handle hold     3 sets 4 x 1-2-stop
5. single leg snatch to shake 3 sets of 3 each side from different starting positions (ground, below knee, below hip, etc)

Aquabag exercises

FLOW Style – Lower speed trunk control & strength

Discuss with JP or Marshy which ones you should do and how often.

With the “walking exercises” you can also do them standing in place if indoors.
So you chop down, step back etc

Aquabag exercises

POWER (Shake) Style

Discuss with JP or Marshy which ones you should do and how often.

With the “walking exercises” you can also do them standing in place if indoors.
So you chop down, step back etc