Page 14 - FlyFIT Glossary

Full Range Sit Up
• Lie down on your back; place your feet flat on the floor with your knees bent towards the ceiling
• With your hands behind your head, contract your upper abdominals and lift your entire upper body off the floor
• Resist as you lower back down Options:
o No weight* (as above)
o Weight to Chest*: hold a weight at your chest
o Overhead Press**: hold weights at your shoulders and press overhead at the top of the Sit Up
* Sagittal / Upper Abdominal / Front Core
** Sagittal Shoulder
Halo
• Hold one weight with the ends in each hand horizontal at your chest; elbows draw in to your ribs
• Turn the weight vertical and move it towards your right ear
• Flip the weight horizontal again as you pass behind your head with your
elbows narrow and biceps by your ears
• Continue the circular movement towards your left ear and shift the weight vertical again
• Finish by bringing the weight back to a horizontal hold at chest height Options:
o Bicep Curl: as you pause at your chest
o Tricep Overhead Extension: as you pause the weight behind your head
Transverse Shoulder Transverse Bicep Transverse Tricep
Heel Sit
• Kneel with your heels together, toes tucked and knees apart
• Hold weights on your chest or shoulders and begin with your hips up
• Round your tail under and lean your torso back slightly as you lower your hips to hover above your heels
• Return to the raised position
Sagittal Lower Body