Page 22 - FlyFIT Glossary

Power Jump
• Begin in a low lunge position
• Step onto your front foot, swing your back leg forward drawing your knee to
your chest as you jump off one leg
• Control your momentum as you descend and step your lifted leg back into the lunged position
Options:
o Anterior*: start in a front to back lunge
o Lateral^: begin in a lateral lunge and bring your leg across towards your chest
* Sagittal Metabolic * Sagittal Lower Body ^ Frontal Metabolic ^ Frontal Lower Body
Power Knee Pull
• • •
Stand on your left leg with a soft bend in your knee
Extend your right leg behind you and reach your arms towards the sky
Drive your right knee towards your chest and pull your arms down driving your elbows towards your ribs, stay on one side repeating the pulling motion
Options:
o Front*- face forward and keep your knee and elbows meeting at the center of your body
o Twist# - stand facing the left corner of your mat, reach your arms upward on a diagonal to the left while your right leg extends out on a right diagonal, elbows and knee meet at the center with a twist through your torso to the right knee
o Add a weight
*Sagittal Metabolic *Sagittal Lower Body #Transverse Metabolic #Transverse Lower Body
Punches
• Stand with your feet staggered or a hips distance apart
• With a light to medium weight in each hand, engage your core and punch
your right hand forward with a full extension
• With thumbs up, drive your elbow back towards your ribs, repeat on the left.
Options:
o Forward*: Press straight in front of your torso
o Across#: Press your weight across your torso adding a slight rotation in
your arm turning your thumb backwards
o Uppercut#: Turn your palms up, keep your elbows bent while punching across your torso on an upward angle
* Sagittal Shoulder
# Transverse Shoulder