Page 16 - FlyFIT Glossary

Jumping Jacks
• Face forward with your arms at your sides and your feet together
• Jump your legs out while bringing your arms together overhead, jump your
feet together and bring your arms back down to your sides
Options:
o Classic*
o Squat*: Hop your feet out and in while maintaining a squat
o Piston*: Bring your feet together; keeping your heels flat band your knees deeply and bring your hands to your thighs. Jump up extending your arms and legs into an X then land back in the lower position.
o Star*: Jump into an X shape in midair then land with your feet together and arms by your side
o Power Jack*: With one medium weight or two light weights, press your weight straight overhead in an overhead press while your legs jump out, pull your weight back down as your legs jump back together
o Sumo Squat Cross#: Rotate your toes outward, sink into a sumo squat position with your hips knee height, jump your legs together with your right foot touching down slightly in front of your left, jump back out to the sumo position, jump back in with your left foot slightly in front of your right, alternate
o Touchdown Heel Click#: Start with your feet together, hop your legs out, bend your knees and hinge at your waist to tap the ground, press through your feet and hop your legs together to tap your heels midair, land back out in a squatting position, tap the floor with the opposite hand
* Frontal Metabolic
* Frontal Lower Body
# Transverse Metabolic # Transverse Lower Body
Jump Squat
• With your feet a hips’ distance apart, drop your hips down and back as you maintain a lifted chest
• Driving through your heels, jump straight up squeezing your glutes and drawing your hips up and forward
• Land rolling through your feet toe→heel, bending your knees in line with your middle toe and squatting back down
Options:
o Regular*
o 90° turn#: make a quarter turn in mid air o 180° turn#: turn halfway around in mid air
* Sagittal Metabolic
* Sagittal Lower Body # Transverse Metabolic # Transverse Lower Body