Page 18 - FlyFIT Glossary

Lateral Squat
• Begin standing upright with your feet in parallel
• Keeping your chest as lifted as possible, step out to the side and you drop
your hips back
• Bend your knees, tracking over the middle toe, and lower your hips towards the floor
• Stand back up, squeezing your glutes and drawing your hips up and forward as you touch your “stepping” foot back in
Frontal Lower Body
Lunge
• Keep your upper body long and tall with your shoulders back and relaxed
• Take a large step forward and lower your hips until both knees are bent at a
90°
• Driving through the heel of your front foot, push yourself back to the starting position
Styles:
o Forward Lunge*: Step one foot forward to drop into the lunge
o Reverse Lunge*: Step one foot backward to drop into the
o Alternating Lunge*: Combine Forward and Backward lunge alternating the stepping foot
o Seesaw Lunge*: Combine Forward and Backward Lunge using the same foot to step each time
o Lunge with Rotation#: Rotate your upper body, at the waist, towards the front leg
* Sagittal Lower Body # Transverse Lower Body
Lunging Wood Chop
• Stand tall with your feet a hips distance apart, hold the ends of one weight with an overhand grip
• Extend your arms overhead
• Take a large step forward or backward and lower your hips until both knees
are bent at a 90°
• Simultaneously, with long arms, swing the weight down towards the outer thigh of the front leg
• Driving through the heel of your front foot, push yourself back to the starting position and reach the weight back towards the ceiling
Transverse / Obliques / Side Core
Sagittal Lower Body