Page 6 - Microsoft Word - FlyFIT Funtional Form.docx

Warm Up, Option B: Standing portion
Set Up:
• Start by facing the front of the room in the center of your mat
• Legs will be slightly wider than the hips, in parallel
• Hold your light resistance band in either hand and loop the ends 1-2 times around your knuckles
Sequence
Movement
Shoulder Shrug
• Lift both shoulders towards your ears and then release and relax them back down
Goal Post Stretch
• Reach your arms towards the ceiling with tension on the band
• While pressing slightly out on the band, draw your elbows into a wide goal post position with the
band behind our head
• Reach your arms back up and then down in front of your hips as you round your upper spine forward
Create a sequence from 1-2 of the options below to wake up the upper body:
• Legs remain slightly wider than hips
• Deeply engage your core to support the movement above the waist while the lower body is quiet
Upper Body Mobility
Lat Pull Down
• Reach your arms towards the ceiling with tension on the band
• While pressing slightly out on the band, draw your elbows into a wide goal post position with the band in front of your chest
Lateral Side Bend
• Reach your arms towards the ceiling,
• Keeping your arms extended, draw one arm towards the outside of your thigh as you
simultaneously bend at the waist
Options:
o Alternate sides o Isolate a side
T wist
• Lengthen your arms forward in line with your chest
• Keep one arm forward as you sweep the opposite arm behind you
• Turn your head, chest and shoulders to follow the moving arm as you pull on the band
Choose 1 of the following to incorporate your lower body
Arms will extend and perform either a full range open press into the band or pulsing movement