This video guides you through a lateral bound exercise using only your body weight and the resistance from the swim current. This would be a difficult land-based exercise, but you’ll find it very doable in the water.
Special Equipment: None
Level: Beginner to Advanced
Reps: 30 seconds active, 15-second recovery for 3-4 rounds
This is a lower body exercise that focuses on your legs called Lateral Bounds. To perform this exercise, all you need is your body weight. Begin the exercise by standing on one side of the Endless Pool facing the swim current. Lift the knee of the leg on the inside of the pool and laterally bound to the other side of the pool, switching legs that are in contact with the floor of the pool. Repeat the same movement going back to starting position. For beginners, start with a slow tempo and the Pace set at a low flow. The faster you go and the higher the flow from the swim current, the greater the demand on the working muscles. Perform this exercise for 30 seconds and recover for 15 to 20 seconds, or longer if needed. Perform a total of 3 to 4 rounds for optimal results.