Bowl and Hook

START: Stand in chest-deep water in a split stance (one foot in front of the other), and lower into a beginning lunge position, making sure forward knee does not extend over toes. Arms should be extended in front of body at chest level, palms down.

MOVE: Keep arm on the side of forward leg stationary, while slowly drawing the other arm down to side and back as if preparing to bowl. Lift arm up and out to side, parallel to bottom of pool, and bring arm back to start position. Scissor jump legs to bring opposite leg to front position, and repeat move with opposite arm for one repetition.

REPEAT: 3 sets of 8 repetitions

TIP: Keep arms below the water surface throughout the move to create resistance.