Learning the Underwater Dolphin - On Your Side

In an opposite action from the first step, on your side and fully underwater. In the tight streamline position, take the arms and legs BACK as far as you can (slowly), and hold for a brief moment. Now, pivot al the hip joint forward, bringing the arms and legs to a V position with force. Hold in that position for a moment, the slowly and controlled, take the arms and legs back to the U position with the arms and legs behind the torso. Keep knee bend to a minimum and activate the core to bring the arms and legs forward. This is like a V-Up underwater on your side.


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Step 2 - Back Slow - Front Fast