Page 9 - Microsoft Word - FlyFIT Funtional Form.docx

Knee Jogs
• Alternately touch each knee to the floor “jogging”
Knee Taps
• Repeatedly tap both knees to the floor and extend both straight while keeping the hips low and a slight squeeze in the glutes
Saw
• Press through the balls of the feet and rock forward and then press through the heels and rock backwards
Scapular Dips
• Maintaining a strong core, bring the shoulder blades together behind you, dropping the chest slightly
• Open the shoulder blades away from the centerline returning the chest to the height it started
Arm Taps
• Tap opposite palm to elbow or shoulder
Options:
o Isolate an arm o Alternate
Hold
• Hold in either a Forearm or High Plank position
**Only in Forearm Plank**
Hip Taps
• Lift the hips up and over tapping to the right
• Lift up to center, over, and tap to the left
Options:
o Isolate just the right or just the left side