Page 12 - FlyFIT Glossary

Curtsey Lunge
• Holding a dumbbell in each hand, stand with your feet in parallel
• Step your right foot across the left with your foot landing forward of your
body
• Keeping your shoulders over your hips, bend both knees towards the floor allowing your left heel to lift up
• Driving through your right heel, stand back up and step your right foot back beside the left foot
Options:
o Forward – as described above
o Backward – step a foot behind you crossing your body and dropping
down into a curtsy position
o Alternate – switch left to right sides
o Isolate – work one side only, stepping the same leg
o Curtsey Lunge with Rotation#: Rotate your upper body, at the waist,
towards the front leg
Transverse Lower Body
Dead Bug
• Lie down on your back; lift your legs to a tabletop position with a 90-degree bend in your knees
• Extend both arms towards the ceiling
• Keeping the knees bent, lower your right leg towards the floor while reaching
your left hand overhead
• Slide your arm and leg back to the original position
Options:
o Hold a dumbbell in the arm of the stabilizing side o Hip modification – rotate the legs outward
Sagittal / Lower Abdominal / Front Core
Deadlift
• Holding a heavy dumbbell in each hand, stand with your feet in parallel a hips distance apart and your knees softly bent
• Shift your hips back, hinge at your hips as you lower the weights, in front of your shins, towards the floor
• Driving into your heels, stand up as you engage your glutes and push your hips forward
Options:
o Even Stance: (as above)
o Unilateral: Stagger one foot about twelve inches back and lightly rest
your toe lightly on the floor
o One leg lifted: Keep one leg lifted in a parallel bent position behind you
throughout
Sagittal Lower Body