The Program

Full-Body Workout

SDP works everything between your neck and toes - even areas that aren’t directly targeted - and if you want 6-pack abs, SDP can definitely help you get there.

No Equipment Needed

Most other pool workouts require floatation belts, foam dumbbells, flippers/paddles/snorkels, pool noodles, etc.

SDP requires nothing but you. This makes moving between movements seamless, and improves the efficiency and effectiveness of the workout.

Focus and Mindfulness

One of the COOLEST things about SDP is it gives you spots in your week where not only CAN you concentrate, but the results of your workout encourage and reinforce it. Because everything is easier and more effective when you do.

By concentrating on what we’re asking our bodies to do, it becomes easier to notice intrusive thoughts, because they’re interrupting your workout.

Being present and engaged is core to SDP. You learn to constantly communicate with your body to ensure you're in the right position and that the right muscles or muscle groups are getting worked. This focus and mindfulness can carry over to life outside of the pool, too.

Buy Now

The Movements

1 - PJ
Legs, Abs, Butt, Hips, Lower back, Heart, Lungs

2 - Push-Pull
Biceps, Triceps, Shoulders, Abs, Chest

3 - Butterfly
Chest, Shoulders, Abs, Upper back

4 - Side Slap
Shoulders, Chest, Upper back,, Abs, Arms

5 - Behind Back Clap
Shoulders, Upper back, Mid back, Chest, Abs, Arms

6 - Heel Hammer
Butt, Hips, Lower back, Lower abs

7 - Blanche
Butt, Hips, Abs, Lower back

8 - Rower
Shoulders, Chest, Abs, Upper back

9 - Side-to-Side
Abs (Obliques/side abs), Shoulders

10 - Sploosh Eagle
Abs, Shoulders, Upper Back, Chest

11 - Superman Crunch
Abs, Shoulders, Chest

12 - Banana Boat
Shoulders, Arms, Abs, Lower back

13 - Cyclone
Abs, Shoulders, Chest

14 - Side Crunch
Abs, Shoulders, Chest, Upper back

15 - Originator (OG)
Shoulders, Chest, Upper back, Abs

16 - Windmill
Shoulders, Upper back, Chest, Arms, Abs

Buy Now