Page 20 - FlyFIT Glossary

Oblique Miniband Jack Knife
• Place the mini band at your ankles
• Lay on your right side with your right elbow under your shoulder and your left
hand behind your head
• Bring your legs slightly in front of your hips and soften your knees
• Lift your legs off the ground, in a folding motion bring your knees towards your left elbow
• Re-extend your legs to hover and press outward on the mini band
Frontal / Side / Oblique Core
Oblique V-Up
• Lie on your side, resting on a forearm, with your hips stacked; legs may be softly bent or straight
• Take your top arm behind your head and adjust your legs forward of your hips
• Engaging your top obliques, lift your legs upwards as you crunch the top
shoulder towards them
• Control the lower of your legs back towards the floor as you elongate your upper body to find the starting position
Frontal / Side / Oblique Core
Plank (High or Low)
• Assume a push up positions with your hands under your shoulders
• Engage your abdominal muscles to support your spine and keep your back and
shoulders level with the floor
Options:
o High Plank (as described above)
o Low Plank: forearms parallel on the mat with 90 degree bend in the elbows
o Saw: Press your heels backwards than forwards drawing your shoulder behind and then beyond your wrists / elbows
o Knee Bends: Soften your knees toward the mat then press your heels back and straighten your legs (alternate in a jog or bend simultaneously)
o Hip Taps: Maintaining square shoulders, alternate twisting your pelvis and dropping one hip then the other towards the floor
o Knee Pull: Keeping your hips and shoulders as square as possible, lift a leg and bend the knee as you draw it forward to the same side elbow (Outside) / the center of your chest (Center) / to the opposite elbow (Across)
o Walking Push Ups: Walking between your hands / forearms transitioning between High and Low Plank
o Elbow Taps: Keeping your hips and shoulders as square as possible, alternate lifting a hand to tap the opposite elbow
Sagittal / Upper & Lower Abdominals / Front Core
Sagittal Shoulder