
Copyright © 2019 Aqua Creek Products All Rights Reserved Revised 10/30/19
ConnieJasinskas,M.Sc.,CEPwww.FortheLoveofFit.comwww.AquaStretchCanada.com
RidingPosition Hands/armsposition ClassComponent
Lengthoftime&Resistancelevel
HelpfulCues
Saddle
Inthisposition,
waterlevel
shouldbeat
approximately
midsternum.
Handsgripthehorizontalportionof
thehandlebarsorwidergrip.
Tip:Usealightgrip,elbowsslightly
bent–restthehandswheretheyare
mostcomfortableforyourbody.
Experimentwithavarietyofhand
placements&changeplacement
duringtheworkoutasdesired.
NOTE:Whenmoreresistanceis
added,riderstendtogriptoofirmly
onthehandlebars.Maintaina
relaxedgriptoavoidunnecessary
tensioninthearms,shouldersand
neck.Tightgripsrestrictbloodflow
andelevatebloodpressure,soare
notadvised.
Warmup:
¥ 35minutesofspinningwith
littleorlowresistance.
¥ Warmupneedstobemore
vigorousandlongerinwater
thatfeelscool.Itcanbe
shorterinwarm(therapy)pools
(≥90F).
¥ Thispartoftheworkoutis
usefulforachieving
comfortablealignment,hand
position,andpedalstroke.
¥ Exertionlevel:Low;feelsgreat,
youcaneasilytalk;notbreaking
asweat.
¥ (Resistance–low)
¥ Holdcorrect
body
alignment:long
spine,neutral
neck,shoulders
down.
¥ Focusonthe
efficiencyand
smoothnessof
thepedal
stroke.
¥ Pedalshould
feeleven
‘aroundthe
clock’;equal
pushandpull,
notjust
pushingdown.
SaddleUpright
¥ Inthisposition,
watershould
benolower
thanthe
bottomofthe
sternum.
¥ Strong
individualscan
useglovesto
increase
resistance.
¥ Buoyant
dumbbellsor
resistivehand
wandscanbe
added,but
instruction
shouldbegiven
toprotectthe
shoulders,
neck,elbows&
wrists.
SeatedontheSaddlewithhandsoffthe
handlebars.Thetorsoismoreuprightthan
theSaddleposition.Allarmactionscanbe
donewithbotharmsmovinginunison,or
armsmovingalternately(usuallymore
challengingforthecore).
Arm/handmovementsforinterestand
intensity:Keepthearmsinthewatertouse
theresistanceofthewater.Donotmove
thearmsinandoutofthewater.
¥ Breaststroke–largesweepingmovements
forward,tothesides&in.
¥ Modifiedbreaststroke:usethebackofthe
arms&handstodothebreaststroke
motion,keepingthethumbsup.Bringthe
armsasfaroutandbehindthebodyas
possible(externallyrotated).
¥ Crosscountryskiarms:palmsfacing
forwardswingthearmsforwardand
backwardbesidethebody,surfaceto
surfaceofthewater–alternateorin
unison.
¥ Jumpingjackarms:palmsfacingdown;
don’tletthearmscomeoutofthewater.
Workout:Arm
Intervals
¥ Usethisoption
for5–10
minute
intervals
between
episodesof
cardiointervals.
¥ Maintainsteady
cadence.
¥ Therider
shouldfeel
somewhat
challengedand
slightly
breathless.
¥ (Resistance–
moderate)
¥ Maintaincorrectbody
alignmentandthe
smoothnessand
efficiencyofthepedal
stroke.
¥ Ifalignmentislost,
slowdownthepedal
strokewhileexecuting
armmovements.
¥ Avoidhavingthebody
swaysidetoside.
¥ Keepthecorefixed,
vertical,andstrong.
¥ Staywellconnectedto
thesaddle.
¥ Keepthehandsinthe
waterthroughout.
¥ Powerposture:core
vertical,shoulders
down,neckrelaxed.
ConnieJasinskas,M.Sc.,CEPwww.FortheLoveofFit.comwww.AquaStretchCanada.com
¥
ClassComponent
Lengthoftime&Resistancelevel
Saddle
Inthisposition,
waterlevel
shouldbeat
approximately
midsternum.
Handsgripthehorizontalportionof
thehandlebarsorwidergrip.
Tip:Usealightgrip,elbowsslightly
bent–restthehandswheretheyare
mostcomfortableforyourbody.
Experimentwithavarietyofhand
placements&changeplacement
duringtheworkoutasdesired.
NOTE:Whenmoreresistanceis
added,riderstendtogriptoofirmly
onthehandlebars.Maintaina
relaxedgriptoavoidunnecessary
tensioninthearms,shouldersand
neck.Tightgripsrestrictbloodflow
andelevatebloodpressure,soare
notadvised.
Warmup:
¥ 35minutesofspinningwith
littleorlowresistance.
¥ Warmupneedstobemore
vigorousandlongerinwater
thatfeelscool.Itcanbe
shorterinwarm(therapy)pools
(≥90F).
¥ Thispartoftheworkoutis
usefulforachieving
comfortablealignment,hand
position,andpedalstroke.
¥ Exertionlevel:Low;feelsgreat,
youcaneasilytalk;notbreaking
asweat.
¥ (Resistance–low)
¥ Holdcorrect
body
alignment:long
spine,neutral
neck,shoulders
down.
¥ Focusonthe
efficiencyand
smoothnessof
thepedal
stroke.
¥ Pedalshould
feeleven
‘aroundthe
clock’;equal
pushandpull,
notjust
pushingdown.
SaddleUpright
¥ Inthisposition,
watershould
benolower
thanthe
bottomofthe
sternum.
¥ Strong
individualscan
useglovesto
increase
resistance.
¥ Buoyant
dumbbellsor
resistivehand
wandscanbe
added,but
instruction
shouldbegiven
toprotectthe
shoulders,
neck,elbows&
wrists.
SeatedontheSaddlewithhandsoffthe
handlebars.Thetorsoismoreuprightthan
theSaddleposition.Allarmactionscanbe
donewithbotharmsmovinginunison,or
armsmovingalternately(usuallymore
challengingforthecore).
Arm/handmovementsforinterestand
intensity:Keepthearmsinthewatertouse
theresistanceofthewater.Donotmove
thearmsinandoutofthewater.
¥ Breaststroke–largesweepingmovements
forward,tothesides&in.
¥ Modifiedbreaststroke:usethebackofthe
arms&handstodothebreaststroke
motion,keepingthethumbsup.Bringthe
armsasfaroutandbehindthebodyas
possible(externallyrotated).
¥ Crosscountryskiarms:palmsfacing
forwardswingthearmsforwardand
backwardbesidethebody,surfaceto
surfaceofthewater–alternateorin
unison.
¥ Jumpingjackarms:palmsfacingdown;
don’tletthearmscomeoutofthewater.
Workout:Arm
Intervals
¥ Usethisoption
for5–10
minute
intervals
between
episodesof
cardiointervals.
¥ Maintainsteady
cadence.
¥ Therider
shouldfeel
somewhat
challengedand
slightly
breathless.
¥ (Resistance–
moderate)
¥ Maintaincorrectbody
alignmentandthe
smoothnessand
efficiencyofthepedal
stroke.
¥ Ifalignmentislost,
slowdownthepedal
strokewhileexecuting
armmovements.
¥ Avoidhavingthebody
swaysidetoside.
¥ Keepthecorefixed,
vertical,andstrong.
¥ Staywellconnectedto
thesaddle.
¥ Keepthehandsinthe
waterthroughout.
¥ Powerposture:core
vertical,shoulders
down,neckrelaxed.
ConnieJasinskas,M.Sc.,CEPwww.FortheLoveofFit.comwww.AquaStretchCanada.com
ClassComponent
Lengthoftime&Resistancelevel
Saddle
Inthisposition,
waterlevel
shouldbeat
approximately
midsternum.
Handsgripthehorizontalportionof
thehandlebarsorwidergrip.
Tip:Usealightgrip,elbowsslightly
bent–restthehandswheretheyare
mostcomfortableforyourbody.
Experimentwithavarietyofhand
placements&changeplacement
duringtheworkoutasdesired.
NOTE:Whenmoreresistanceis
added,riderstendtogriptoofirmly
onthehandlebars.Maintaina
relaxedgriptoavoidunnecessary
tensioninthearms,shouldersand
neck.Tightgripsrestrictbloodflow
andelevatebloodpressure,soare
notadvised.
Warmup:
¥ 35minutesofspinningwith
littleorlowresistance.
¥ Warmupneedstobemore
vigorousandlongerinwater
thatfeelscool.Itcanbe
shorterinwarm(therapy)pools
(≥90F).
¥ Thispartoftheworkoutis
usefulforachieving
comfortablealignment,hand
position,andpedalstroke.
¥ Exertionlevel:Low;feelsgreat,
youcaneasilytalk;notbreaking
asweat.
¥ (Resistance–low)
¥ Holdcorrect
body
alignment:long
spine,neutral
neck,shoulders
down.
¥ Focusonthe
efficiencyand
smoothnessof
thepedal
stroke.
¥ Pedalshould
feeleven
‘aroundthe
clock’;equal
pushandpull,
notjust
pushingdown.
SaddleUpright
¥ Inthisposition,
watershould
benolower
thanthe
bottomofthe
sternum.
¥ Strong
individualscan
useglovesto
increase
resistance.
¥ Buoyant
dumbbellsor
resistivehand
wandscanbe
added,but
instruction
shouldbegiven
toprotectthe
shoulders,
neck,elbows&
wrists.
SeatedontheSaddlewithhandsoffthe
handlebars.Thetorsoismoreuprightthan
theSaddleposition.Allarmactionscanbe
donewithbotharmsmovinginunison,or
armsmovingalternately(usuallymore
challengingforthecore).
Arm/handmovementsforinterestand
intensity:Keepthearmsinthewatertouse
theresistanceofthewater.Donotmove
thearmsinandoutofthewater.
¥ Breaststroke–largesweepingmovements
forward,tothesides&in.
¥ Modifiedbreaststroke:usethebackofthe
arms&handstodothebreaststroke
motion,keepingthethumbsup.Bringthe
armsasfaroutandbehindthebodyas
possible(externallyrotated).
¥ Crosscountryskiarms:palmsfacing
forwardswingthearmsforwardand
backwardbesidethebody,surfaceto
surfaceofthewater–alternateorin
unison.
¥ Jumpingjackarms:palmsfacingdown;
don’tletthearmscomeoutofthewater.
Workout:Arm
Intervals
¥ Usethisoption
for5–10
minute
intervals
between
episodesof
cardiointervals.
¥ Maintainsteady
cadence.
¥ Therider
shouldfeel
somewhat
challengedand
slightly
breathless.
¥ (Resistance–
moderate)
¥ Maintaincorrectbody
alignmentandthe
smoothnessand
efficiencyofthepedal
stroke.
¥ Ifalignmentislost,
slowdownthepedal
strokewhileexecuting
armmovements.
¥ Avoidhavingthebody
swaysidetoside.
¥ Keepthecorefixed,
vertical,andstrong.
¥ Staywellconnectedto
thesaddle.
¥ Keepthehandsinthe
waterthroughout.
¥ Powerposture:core
vertical,shoulders
down,neckrelaxed.
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