Page 26 - FlyFIT Glossary

Shoulder Press
• Stand with your feet a hips width apart and a slight bend to your knees
• Hold weights at shoulder height with bent elbows
• Press the weights overhead
• Resist to bring your elbows back to goal post
Options:
o Narrow*: elbows narrow, beginning at ribcage, palms face in
o Wide^: Elbows wide, starting at a 90° goal post, palms face forward
o Arnold#: begin with your elbows close, palms facing towards shoulders, palms face forward at top of extension
* Sagittal Shoulder
^ Frontal Shoulder
# Transverse Shoulder
Shoulder Raise
• Stand with your feet a hips width apart, slight bend to your knees
• Extend your arms towards the floor, resting gently at your upper thighs
• Engaging your shoulders, lift your arms to shoulder height and then resist as you lower to the starting position
Options:
o Anterior*: In front of your chest
o Lateral#: To the sides of your body o Thumbs Up
o Knuckles Up
* Sagittal Shoulder # Frontal Shoulder
Side Lying Crunch
• Lie down on your back and drop your knees to the side
• Hips will be twisted; chest remains square
• With your hands behind your head, contract your upper abdominals and lift your head /neck / shoulders off the floor
• Resist as you lower your upper body back down
Transverse / Obliques / Side Core