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Program Description

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Instructional videos to guide your training so technique is never a question.

Take your programming at home or on the go via the Somble web and mobile apps.

Personalize your workout by increasing or decreasing resistance to suit your fitness level and goals.

Program Expectations

Need help or have a question? Message your coach anytime — support is always just a tap away. Plus, the app keeps you on track with reminders so you never miss a workout or check-in.

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Program Preview

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Program CTA

Aquastrength Barbell
Lower Body Fins (optional)

Necessary Equipment

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The Hydrorevolution Barbell 360 workout has been designed to help you improve your overall fitness and function. It challenges your total body with an emphasis on core rotary stability to improve your function in day to day and sports specific activities.

The workout begins with a dynamic warm up, before moving onto a strength and stability component and finishes up with a section focused on coordination, agility, power and speed.

To complete this workout you will need an Aquastrength Barbell and a set of Lower Body Fins from Aquastrength OR Aqualogix (Optional).

Barbell 360 Workout

Good upright posture
Don’t round shoulders
Keep arms extended
Keep core muscles tight
Keep equal step length

Trailing Forward with Barbell

Arms extended/shoulder blades squeezed
Good upright posture
Extend leg behind as step back
Keep core/buttocks muscles engaged

Trailing Backward with Barbell

Staggered stance
Hold bar shoulder width apart
Keep chin/chest/bar aligned
Rotate slowly - don’t twist
Switch forward leg

Barbell Rotation

Hold bar by ends
Good upright posture - don’t lean too far forward
Step straight over bar
One leg may be easier initially

Barbell Step Over

Dynamic Flexibility Warm Up

One hand on inside handle
Good upright posture
Walk forward then back
Try not to rotate body/keep core tight
Switch sides

Bullfighter Walk Forward/ Backward

Hold and keep bar in vertical position
Put only 1/4 of bar under water to start
Pass bar in middle
Keep core tight/don’t rotate body

Vertical Barbell Pass

Knees slightly bent
Engage core/buttocks muscles
Wide grip on bar
Put only 1/3 of bar under water to start
Stir bar, keeping bar vertical
Both directions

Cauldrons

Knees slightly bent/good posture
Hold bar by end, in towards waist
Movement will occur from legs
Larger motions when able
Don’t twist/stay stable

Figure 8's

Good upright posture
Wide grip on barbell
Dig and pull barbell past hip
Don’t twist/stay stable

Kayak Pulls

Hold barbell shoulder width in at
chest

Press out as squat/pressure on heels
Return to stand and pull barbell to
start position

Keep barbell under water

Barbell Chest Press with Squat

Strength and Stability Exercises

Split stance position
Press out & split
Keep good posture
Alternate forward leg

Barbell Splits

Slight squat with barbell in at chest
Push out as rotate 90 degrees
Return bar towards chest
Perform both directions