Page 34 - FlyFIT Glossary

Upright Row
• Stand with your feet a hips width apart, keep a soft bend in your knees
• Begin with your arms extended towards the floor
• Pull your elbows to shoulder height with your fist lining up with your pectorals
• Resist as you extend your arms back towards the floor
Options:
o Weighted Row: Hold a dumbbell in each hand with your knuckles facing forward
o Band Row: Hold the ends of the band with an overhand grip (thumbs pointing down (the tail comes out of your pinkie finger)
Sagittal Push / Pull Sagittal Shoulder
V-Up
• Lie down on your back and extend your arms and legs long
• Sit up as you lift your legs straight up (option to soften knees for execution)
• Tap your toes with your hands then slowly lower back down to the mat
Options:
o Hold a weight
o Single Leg: Lift one leg at a time
o Alternating V-Up#: Lift one or both legs and twist your shoulders at the top
Sagittal / Upper & Lower Abdominals / Front Core
# Transverse / Obliques / Side Core
Wall Sit
• Face the center of the room with your back against the barre or wall
• With the feet slightly less than hips distance apart, lower the torso into a sitting position with the barre pressing into the upper back, just below the shoulder blades
• Walk the feet forward until the knees are directly above the ankles and at a 90° angle
Options:
o Hold heavy weights on your upper thighs
o Layer in Upper Body movements o
Sagittal Lower Body