Page 15 - FlyFIT Glossary

Heisman
• Jog your feet right – left – right stepping sideways and pausing on one leg before switching to go left
Frontal Metabolic Frontal Lower Body
High Knees
• Keeping your chest lifted and upright, alternate lifting your knees up to hip height as you run your legs
Options:
o Center*
o Twisting#: Draw your opposite shoulder across to the lifting knee
* Sagittal Metabolic
* Sagittal Lower Body # Transverse Metabolic # Transverse Lower Body
Hinged Reverse Fly
• Step both feet, hips distance apart and find a 3⁄4 bend to your knees
• Holding a dumbbell in each hand, hinge forward at the hips aiming for 90°
• With a soft bend in your elbows, press the dumbbells together and extended towards the floor
• Contracting through your upper back and shoulders, open your arms sideways, towards the ceiling
• Control the weights as you resist back to the starting position Options:
o I Fly*: Thumb ups, arms lift with your biceps by your ears o Y Fly#: Thumbs up, arms lift to a V
o T Fly#: Arms Thumbs up, arms in line with chest
o Classic#: Knuckles up, arms in line with chest
* Sagittal Back
# Transverse Back Back Core
Hollow Body
• Lie down on your back and extend your arms and legs long
• Contract your abdominal wall and lift your legs and upper body off the floor in a banana shape
Sagittal / Upper & Lower Abdominal Front Core