Game version
Pool-deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.
Split Squats and Bridges
Build strong legs and hips for push-offs using only your body weight.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Do 8 slow split squats on each leg, front knee over your toes.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 12 min
- Players
- Just you
- Space
- Pool
- Bring
- Mat
- Level · skill
- Advanced · Endurance
The steps
How it works
- Do 8 slow split squats on each leg, front knee over your toes.
- Lie on your back and do 12 glute bridges.
- Do 8 single-leg bridges on each side.
- Rest 1 minute; do 3 rounds.
Coaching point
Slow down, strong up.
Safety: Use a clear, non-slip floor. Move slowly into each position and stop if anything hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the pool deck like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
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