Page 7 - Microsoft Word - FlyFIT Funtional Form.docx

Lower Body Mobility
Wide Second
• Take a wide stance
• Rotating from the top of your hips, turn your toes out to 45 degrees
• Bend your knees deeply and lower your hips towards the floor
• Shoulders should stack over hips, spine is lengthened and supported
Options:
o Full Range
o Pulse
o Heel Lifts
o Knee taps
o Side to Side Rock o Tuck & Arch
Lateral Lunge
• Working with your legs in parallel, take a wide step out to the side
• The knee of the stepping leg will bend as your weight transfers towards it; your
opposite leg remains lengthened
• Allow your chest to adjust forward and your hips to counter back with the lunge movement
• Push through your “stepping” foot and come back to the starting position with your shoulders over hips
Options:
o Alternate stepping one side then the next
o Keep feet wide and transfer your weight side to side
Turn to face the center of the room and transition to Plank
.