Page 11 - Microsoft Word - FlyFIT Funtional Form.docx

Classic 60 Upper Body Muscle Block
Isolated Arms is designed to target the larger muscle groups of the arms and shoulders with a specific focus on triceps, latissimus and deltoids. The aim is to exhausts the muscles in an extended position creating lengthened, sculpted arms and shoulders. You have 3 main orientations for this song: Long Lateral with Weights, Standing on the Band and The Shoulder / Upper Back Target. You would choose no more than 2 exercises to combine for this song.
Exercise
Options
Triceps
(2:45-3:15)
Triceps Push-up
Triceps Dip
Triceps Kickback
Triceps Overhead Extension
Triceps Standing with 5lb weights
Triceps Lying Down with 5lb weights
Isolated Arms
(3:15-3:45)
Long Lateral with Weights
Standing on the Band
Shoulder / Upper Back Target
Core Stability
(3:30-3:45)
ORIENTATION
EQUIPMENT
Side Lying
Ball
Kneeling
Band
Standing
2-3lb weight
Lying Flat
Band
Side Plank
Band
3lb weight