Page 10 - FlyFIT Glossary

Bicycle Crunch
• Lie down on your back; bring your legs to a tabletop position
• With your hands behind your head, contract your upper abdominals and lift
your head /neck / shoulders off the floor
• Extend your right leg forward on a diagonal as you twist your shoulders to the left then repeat alternating sides
Transverse / Obliques / Side Core
Bridge
• Hold a heavy dumbbell on your hips and lie flat on your back
• With your heels about 12 inches away from your seat, flatten your feet a hips
width apart in a parallel stance
• Engage your glutes and press your hips towards the ceiling
• Resist as you lower your hips back toward the floor
Options:
o One Legged Bridge: Raise a leg off the floor
o Butterfly: Soles of your feet together, knees dropped open
o Frogger: Heels together, toes apart, knees dropped wide
o Extended Bridge: Feet flexed in parallel with legs extended beyond 3/4s
Sagittal Lower Body Sagittal / Back Core
Broad Jump
• Stand with your back to the barre, facing the center of the room
• With your feet parallel and wider than hips, bend your knees and jump
forward as far as you can
• Land with your hips in a low squat, maintaining this low stance, quickly shuffle backwards to your starting point
Sagittal Metabolic Sagittal Lower Body