Use these to build run specific fitness, if you need to stay off feet for injury or training load reasons.

Guidelines

• 1 round = 8 x 16sec work /4-6sec rest (about 2min40sec)
• use 2-5 rounds with 60sec rest

Exercises

• Wall slide hip lock variations
• Sugimotos
• Wall spindle variations
• Arms swing – Giant Swings
• Foot on box hip rolls
• Stick Overhead Skip Overs
• Dead fish rolls

Use exercises from the Aquabag FLOW section. Movements are at controlled speed, but with perfect technique.

Guidelines

• 1 round = 8 x 16sec work /4-6sec rest (about 2min40sec)
• use 2-5 rounds with 60sec rest

Exercises

• AB Rainbow
• AB walk and chop
• AB lunge and rotate
• AB crunch and punch
• AB good morning rotations from wall
• AB breakdown rips-rotations (control speed)

HIGH Intensity Aquabag Power Circuits!!

Can be focused on:

• speed
• agility
• breakdown
• reload

Or you can combine all elements.

Guidelines

• 1 round = 8 x 10sec work /6sec rest (about 2min)
• use 2-5 rounds with 60sec rest

Exercises

• AB 1-2-3-3s
• AB Breakdown rips
• AB snatch to HL (do R then L for time period)
• AB High-Low 1-2 patterns (do R then L for time period)
• AB Squat-Rotate-Jump-Reset
• AB Rainbows
• AB Lateral 1-2-3-4-5
• reload 4m squares (reload on each corner)