Page 21 - FlyFIT Glossary

Plank Cardio
• Begin in a high plank position, shoulders stacked over wrists and feet hip distance apart, core engaged tightly
Options:
o Mt Climber*: Jump lightly as you alternate driving your knees to your chest o Twisting Mt Climber#: Jump lightly as you alternate driving your knees
across your body towards the opposite elbow
o Spider#: Lift your chest slightly as your right leg springs forward to end bent, slightly turned out on the outside of your right palm and elbow. Left leg remains behind in plank, hips will naturally open
o Jacks^: Jump your feet wide and together
o Heel Clicks^: Jump your feet wide then click together in midair
o Donkey Kicks: Bend both knees and kick your heels towards your bottom as you jump
o Both feet one side#: jump and bend both knees all the way in landing behind your right wrist; repeat on the other side
o Frogger*: Jump forward and wide, connecting heels outside of wrists as you tuck your tailbone under. Lift chest and maintain deep squat position, lifting hands briefly off the floor before returning them just inside your feet to jump back into high plank position.
* Sagittal / Upper & Lower Abdominals / Front Core
* Sagittal Shoulder
* Sagittal Cardio
# Transverse Cardio
# Transverse / Obliques /
Side Core
^ Frontal Cardio ^ Frontal Shoulder
Plank Row
• Begin in a high plank position with a set of heavy dumbbells on the floor at the top of the mat
• Bring the hand of your stabilizing side towards the center of your body, pick up a dumbbell with the hand of the working side
• Draw your elbow behind you and then reach your dumbbell forward again Options:
o Elbow close to the ribs
o Elbow wide
o Modification: Knees on the mat
Sagittal Shoulder
Sagittal Back
Sagittal / Upper & Lower Abdominals / Front Core
Plank Weight Transfer
• Place a dumbbell to the upper, right side if your mat
• Come to high plank position with your head towards the center of the room
• Reach your left arm under your body to pick up the weight
• Place the dumbbell back down on the left side of the mat
• Repeat by reaching your right arm under
Transverse Shoulder
Transverse / Upper & Lower Abdominals / Front Core