Most traditional water exercises are performed with arms and legs performing bilateral symmetrical (same) movement or bilateral reciprocal (opposite) movement. There is nothing wrong with this, however if you have muscle imbalances between limbs, the dominant side compensates for the weaker side. Incorporating unilateral or one-sided training in your classes can isolate and focus on the weaker side, helping your class participants improve overall strength and function.
BENEFITS OF UNILATERAL TRAINING
This 50-minute water workout includes a warm-up, cool down and five working segments.
Segment 1: Cardio Ladder
Designed to expand the cardiorespiratory warm-up, this segment kicks the cardio up a notch. The movements in this segment also have an emphasis on core stabilization.
Segment 2: Unilateral Base Moves
This segment introduces a series of unilateral or one-sided moves that challenge the body with cardio and core activation.
Segment 3: Dynamic Plank Ladder
Featuring movement that is performed in a forward or rear plank, this segment provides a lower body and core challenge.
Segment 4: Unilateral Buoy Moves
Showcasing a single foam dumbbell, this segment takes many of the moves shown in segment two but introduces the challenge of buoyant resistance for even greater muscle imbalance correction and core stability.
Segment 5: Buoy Combo Moves
The foam dumbbell single-sided moves progress in this segment with some challenging buoy combinations.
Fitmotivation extends gratitude to Jenni Lynn for sharing her passion and knowledge with subscribers. Stay tuned, another video with her husband Chris is posting next week, along with two 20-minute express videos featuring the aquatic fitness power couple.
Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.