Page 28 - FlyFIT Glossary

Split Jump
• Facing in to the center of the room, begin in a lunge with your knees bent as close to 90-degrees as possible
• Driving through the heel of the front foot and the toe of your back foot, jump straight up
• In the air, switch your feet from front to back and land in a lunge with the opposite leg forward
Options:
o Alternating / Classic
o Same Foot Forward: Jump and land without switching your feet
o Switch Split: In midair switch your feet and then reverse the switch before landing
Sagittal Metabolic Sagittal Lower Body
Squat
• Holding a heavy dumbbell in each hand, stand with your feet in parallel and a hips distance apart
• Keep your chest as lifted as possible as you drop your hips back
• Bend your knees, tracking over the middle toe, and lower your hips towards
the floor
• Stand back up, squeezing your glutes and pushing your hips up and forward
Options:
o Even Stance (as above)
o Split Squat - Stagger your stance bringing one foot behind you and resting the toe of that foot lightly on the floor
Sagittal Lower Body
Standing Abductor with Miniband
• Place the miniband around your ankles and stand with your legs in parallel; slight bend to the knees
• Shift your weight onto one foot and lift the opposite leg directly to the side
• Activating through the outer thigh, lift and lower your leg sideways
Frontal Lower Body