Page 8 - Microsoft Word - FlyFIT Funtional Form.docx

Part 2: Floor Plank Section Options
Set up:
• Come to a plank position on the mat with straight arms and hands or elbows directly below the shoulders
• Push up and out of the shoulders
• Legs are straight with energy through the heels
• Body should be one flat plank from the heels to the crown of the head
Reminders and cues throughout:
• Keep the hips low and in line with the body
• Press back through the heels while keeping the shoulders above the wrists
**All options below can be performed in High or Low Plank**
Choices
Movement
Push-ups
Orientations:
• Traditional
o Hands may be directly under the shoulders, just outside of the shoulders or wide
apart; fingertips may point outwards or forward
• Triceps
o Parallel
oV
o Wide V
Options:
o Full Range
o Pulse
o Knees down (modified) o Knees up
Pulsing the Leg
• Point the right toes, lift the leg and pulse it up (6-12 inches max)
Leg Pulls
• Point the toes, pull the right knee forward to the chest and then extend the leg straight out to an open diagonal
• Repeat keeping the leg raised throughout
Options:
o Cross Oblique Pulls (to the opposite elbow, crossing underneath the body) o Lateral Oblique Pulls (to the same elbow keeping the thigh high and lifted) o Add a Push-up (only in High Plank)
Wag the Tail
• With a pointed toe and an extended, straight leg tap the toe at a 45-degree angle outside of the body
• Lift the straight leg in an arc over and behind you tapping the toe in a crossed position behind you
Walking Up & Down
• Walk down to the right forearm, then left forearm
• Walk back up to the right hand then left hand
Leg Series options