1. STAND UP PADDLE
2. WAKA PADDLE
• Stand in a neutral position, feet shoulder width apart
• Drop down into a semi squat
• Place dominant hand at the top of the Swing Trainer with your supporting hand
mid-way down the bar
• Reach forward with your dominant hand (almost fully extending your arm)
• Use your supporting arm to pull the trainer in towards your hip just like the
Stand Up Paddle movement but in a shorter and faster motion
• Once at hip, RESET and repeat the movement
• Perform for 30-60 seconds on each side to complete 1 x set, increase speed as
fitness level improves
• Position yourself in a neutral or split stance
• Place dominant hand at the top of the Swing Trainer with your supporting hand
mid-way down the bar
• Ensure you have a firm grip during each stroke, relaxing at the reset point
• Reach forward with your dominant hand (almost fully extending your arm)
• Use your supporting arm to pull the trainer in towards your hip
• Once at hip, RESET and repeat the movement
• Perform for 30-60 seconds on each side to complete 1 x set
• Ensure your eyes are fixed towards the horizon throughout the movement
3. BASEBALL SWING
4. TENNIS SWING
• Choose to stand in a neutral or split stance
• Perform a tennis forehand swing for 60 seconds
• Perform a tennis backhand swing (not pictured) for 60 seconds
• Start with the Swing Trainer out of the water for both movements, finishing off in
the water at the end of the motion
• Choose to stand in a neutral or split stance
• Stand in a “batter ready” position with the Swing Trainer held out of the water
• Perform a baseball swing motion with the Swing Trainer finishing in the water
• Complete 30-60 seconds per side, depending on fitness level
• Increase speed or time as your fintess level improves
5. THE WOOD CHOP
6. KETTLE BELL SWING
• Stand in a neutral or split stance and drop down into a semi squat
• In shoulder depth water, grip the Swing Trainer with both hands in the mid-way
down the bar
• Start with the Swing Trainer low in the water and swing from the squat position
• Extend the arm swings past the hip towards the chest before reversing the
movement back down to the start position and repeat
• Ensure the arm stays long and extended throughout the movement
• Complete 12 x reps
• Repeat the movement with a single handed grip, 12 x reps per side
• To make this movement harder, move your grip closer to the end of the bar
• Start with your left hand above your right hand
• Standing in shoulder depth water, drop into a semi squat
• Start with the Swing Trainer out of the water, and perform a wood chopping
motion
• Swing diagonal top left to bottom right for 30 - 60 seconds
• Reverse hand grip, and swing diagonal top right to bottom left for 30 - 60
seconds
