Aquafins at-Home Workout
Workout should be completed a minimum of three days a week on days that you do not attend practice. Rest only between new stretches/conditioning moves If the exercises become easy, increase number of repetitions and/or sets
Toe PoinTs
With legs straight in front of you… 1. Point toes – on 5 seconds, off 5 seconds (Repeat continuously for 1 minute) 2. Flex toes – on 5 seconds, off 5 seconds (Repeat continuously for 1 minute) 3. Point toes for 5 seconds, Flex toes for 5 seconds (Repeat continuously for 1 minute)
straighten and stretch your ankles - don’t just curl your toes heels should come up off the floor
Pencil sTreTcH
• • • • Straighten your legs in front of you Keep legs locked during the entire stretch Keep your head up - look towards your toes Try to reach your toes, but keep your back straight
1. With toes pointed, bring your chest down toward your legs until you feel a stretch, hold 15 seconds (Repeat 3 times) 2. With toes flexed, bring your chest down toward your legs until you feel a stretch, hold 15 seconds (Repeat 3 times)
bAlleT legs
• Take 5 seconds for each position: layout, bent knee, ballet leg, bent knee, layout. Make sure movement is continuous:
(Don’t move quickly and hold for the remaining four seconds – it should take the entire five seconds to move between positions)
• Lock both of your legs and point your toes! • Heels should be 2-3 inches off the floor during the whole exercise. 1. Right leg – take five seconds to move between each position holding in ballet leg an additional five seconds (Repeat 3 times) 2. Left leg - take five seconds to move between each position holding in ballet leg an additional five seconds (Repeat 3 times)
in ballet leg position, legs should be at a right angle. (your non-ballet leg heel should be up off the floor, not like this lady! ...but what a nice toe point she has!)
sTrAigHT leg lifTs
• Do not use momentum to do this exercise – focus on using your stomach muscles and lifting slowly. 1. While in layout position, lift heels off of the floor 2. Keeping legs locked, lift both legs together to 90 degrees, hold 2 seconds 3. Keeping legs locked, lower both legs together to 2 inches above the floor, hold 2 seconds 4. Repeat the lift/lower 20 times
kind of like this, only keeping your head on the floor and your arms to your sides
PlAnk
• Make sure you are tightening your stomach muscles so that your back is not arched 1. Lay on your stomach with your forearms beneath your chest 2. Push up so that only your toes and forearms are touching the ground 3. Hold this position for 1 minute 4. Drop down and rest for 30 seconds 5. Repeat 2 times
you don’t have to look this happy
syncHro siT-uPs
• Do these on a rug or folded up towel • Balance on your bottom and do not allow your back, head or legs to touch the floor
layout position
sit-up position
1. Begin on your back, in layout position 2. Draw your knees to chest and reach your arms toward your ankles while balancing on your sit bones 3. Extend back out to layout 4. Do 3 sets of 20 synchro sit-ups
PusH uPs
• Keep your body straight during the entire exercise • Fingertips should point forward • Try to keep your head up 1. Begin on your stomach with your hands under your shoulders 2. Push all the way up to straighten your arms 3. Lower back down until your chin reaches 3-5 inches above the floor 4. Do 3 sets of 10 push-ups
HigH leg lifTs
• Keep legs straight at all times • You may do these while walking • Do not use momentum – focus on using your stomach muscles and lifting slowly. 1. Lift your right leg straight up to at least waist height, then lower 2. Lift your left leg straight up to at least waist height, then lower 3. Repeat 20 times
lunges
• Do not allow your front knee to extend past your toes • You may do these while walking 1. From standing position, step forward with your right leg, bending at the knee and allowing your back leg to bend towards the floor. 2. Return to standing position 3. Repeat with your left leg forward 4. Do each leg 15 times
sPliTs
• Keep your back straight and shoulders directly above hips • Make sure your hips are turned forward and not to the side • Make sure your front knee is facing directly up, and your back knee is facing directly down 1. Do right leg splits keeping your front leg locked! Hold for 20 seconds (Repeat 3 times) 2. Do left leg splits keeping your front leg locked! Hold for 20 seconds (Repeat 3 times)
place each hand on opposite sides of your front leg