AQUA STAND UP® #22
IN THIS LESSON
Thanks Dm (Personal Jesus) - Anaklein - 3’22 - 135 bpm
GOTT: This track builds aerobic capacity while teaching efficient paddling technique. Continuous paddling in kneeling position strengthens shoulders, back, and core, while crawl sequences reinforce posterior chain endurance. The rhythm of the strokes encourages breath coordination and smooth power generation. Instructors should focus on teaching paddle mechanics (reach, rotation, exhale on pull) so participants gain confidence for real SUP settings. By the end, participants should feel their heart rates elevated, upper body engaged, and technique reinforced for upcoming paddle-based challenges.
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Start belly-down, crawl slowly then faster to re-activate posterior chain and core.
Coach: “Keep hips low and spine long as tempo builds.”
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Come to knees, hands placed for forward paddle; drive blade side through water on left, then switch to right; add torso rotation and power through lats.
Coach: “Reach far forward, exhale on strong pull, keep board quiet.”
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Return to slower, strength-focused crawl and finish with final paddle push to raise cardio load before transition.
Coach: “Stay connected through belly and glutes—long spine, smooth power.”