Seated Leg Extension
The seated leg extension works both your lower body and your core in one movement. You’ll learn how to do this by sitting in the back of your fitness system while extending your legs against the resistance of the swim current with a pull buoy between your feet.
Special Equipment: Pull Buoy
Level: Beginner to Advanced
Reps: 30 seconds active, 15-second recovery for 3-4 rounds
This is a core exercise called a Seated Leg Extension. To perform this exercise, all you need is a pull bouy. Begin the exercise by sitting on one of the steps of the Endless Pool, facing the swim current. Anchor the pull bouy between both feet with legs extended towards the floor. Begin the exercise by pulling and pushing the water bringing the knees towards the chest and reversing the movement by straightening the legs towards the floor. 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.