Page 32 - FlyFIT Glossary

Toe Tap to Vertical Weight
• Place a weight at the center of your mat standing upright
• Tap your right foot to the top of the weight lightly, switch feet in air in a
hopping motion
• Tap your left foot to the top of the weight, alternate feet, keep your knees high lifting with your core
Options:
o Stay in place*
o Circling#: travel in either direction circling the weight with your body
*Sagittal Metabolic *Sagittal Lower Body #Transverse Metabolic #Transverse Lower Body
Tricep Dip
• Sit on your mat with your feet towards the center of the room
• Place your hands just behind your hips with your fingertips pointing forward
• Bend your knees and flex your toes upwards so you are resting on your heels
• Lift your hips off the floor, bend your elbows, hovering your pelvis over the mat
• Re-extend your arms (always slightly bent) bringing your trunk closer to the ceiling
Options:
o Regular*: as written above
o Toe Tap Twist#: tap your hand to opposite foot between dips
Sagittal Tricep Transverse Tricep
Tricep Kickback
• Step both feet, hips distance apart keeping a soft bend in your knees
• Hinge forward at the hips, bend your elbows and draw them behind your
ribcage
• Keeping your elbows close, extend your arms behind you, above your hips
Options:
o Band: place the band over the barre and step back on the mat o Weights: hold a weight in each hand
Sagittal Tricep