Page 23 - FlyFIT Glossary

Push Ups
• From a High Plank position, bend your elbows and lower your body evenly towards the floor
• Pressing through your palms, lift your body back up to plank Options:
o Wide / Chest*: Place your arms wide apart
o Traveling#: Step the same hand as foot sideways once or twice, drop into
a push up and walk back
o Walking: Lower one arm at a time to a forearm plank and then back up to a high plank
o Bear Stance^: In a Bear Stance, bend your elbows back towards your ribs and lower your chest between your thumbs
o Tricep^: Hands parallel, directly under chest / In a triangle, elbows angled out / Hands wide on the mat fingers angled in
o Downdog~: From a Downward Facing Dog position, turn your finger tups in slightly, bend your elbows and draw the crown of your head towards the floor
~*Sagittal Push / Pull *Sagittal Chest / Back ~^*Sagittal Shoulder ^Sagittal Tricep #Frontal Chest / Back #Frontal Shoulder
Quadruped Front Raise
• Start in a table top position (hands and knees) with your head to the center of the room
• Holding a weight in one hand, extend your arm slightly forward on the mat above your shoulder
• Keeping your arm extended, lift the weight upwards and then resist as you lower it back to the mat
Options:
o Palm faces down o Palm faces in
Sagittal Shoulder
Quadruped Side Fly
• Start in a table top position (hands and knees)
• Hold a dumbbell in one hand
• With a soft bend in your elbow, open your arm to the side
• Resist as you close your arm returning to the starting position
Options:
o Knuckles up: Palm faces in / thumbs forward
o Thumb up: Palm faces up / thumbs lead towards the ceiling
Transverse Back