Page 25 - FlyFIT Glossary

Rows
Hinged Row:
• Stand with your feet a hips-width apart and a slight bend in each knee
• Keeping your core tight, hinge your torso towards the floor aiming for 90-
degrees
• Holding a heavy weight / standing on the band with the ends in each palm, extended towards the floor
• Draw your elbows behind you and then resist as you reach the dumbbells forward again
Barre Row
• Place the heavy band over the barre and hold the ends in each hand
• Come to stand at the end of your mat with your feet a hips-width apart and a
slight bend in your knees
• Maintaining an engaged core, draw (pull) your elbows behind you then resist as you re-extend your arms forward
Options:
o Elbows Narrow: close to the ribs o Elbows wide
o Palm facings may vary
o Isolate one arm at a time
Sagittal Push / Pull Sagittal Back Sagittal / Back Core
Russian Twist
• From a seated position tilt your pelvis under with your legs bent in front of you
• Lower your torso to a reclined position, raise a medium weight to your heart center with bent, lifted elbows
• While keeping your sits bones still, twist your torso side to side as if you will tap each elbow to the ground
Options:
o Legs lifted
o Feet resting on the floor
Transverse / Obliques / Side Core
Scissor Kick
• Lie down on your back and reach your legs out on a low diagonal
• Keeping your lower back flat and your hips still, alternate lowering one leg at
a time
Options:
o Hands can go under your pelvis / to the side of your hips / interlaced behind your head
o Lower spine modification - soften the knees o Hip modification – rotate the legs outward
Sagittal / Lower Abdominal / Front Core