AQUA STAND UP® #22
IN THIS LESSON
High & Low - West Coast Massive, Brayton Bowman - 3’19 - 118 bpm
GOTT: This cardio track integrates SUP paddling mechanics with standing balance challenges. Participants practice forward and reverse paddles, training power through hips and shoulders while keeping knees bent for stability. Rolling-board moments reinforce balance recovery under fatigue. The crawl at the finish provides a strong core and cardio challenge. Instructors should cue proper paddle grip and hip hinge, ensuring movements are smooth and controlled. By the end, participants have pushed their aerobic system, practiced standing paddling, and built confidence in balance under water resistance.
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Begin with crawl, then rise to stable soft-knee stance holding paddle correctly—top hand on handle, lower hand near mid-shaft.
Coach: “Bend knees, hinge slightly at hips, brace core.”
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Alternate standard paddle, deeper power-paddle, then reverse pull (pushing water back to front) for full shoulder-trunk conditioning.
Coach: “Long spine, hinge forward for reach, drive water back with hips engaged.”
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Return to semi-squat and roll board to re-challenge balance, then brief recovery.
Coach: “Stay low, let ankles adapt to the sway.”
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Switch to right-side paddles, then drop to crawl for final cardio/core burst.
Coach: “Last push—keep breathing, strong consistent strokes.”