Page 7 - FlyFIT Glossary

FlyFIT Warm up: MOBILITY & ACTIVE STRETCHING
• Stand facing the front with your feet in parallel, a hips distance apart
• Combine several of the movements below working top to bottom to bring movement to the body
• In the final 10-15 seconds of MOBILITY & ACTIVE STRETCHING, add Squats and / or Lateral Lunges. Before transitioning to Walkouts and the Plank section.
Neck Isolations
• Turn or tilt your head up / down, side /side
Head Rolls
• Circle your head side → down → side → up
Lateral Reaches
• From the waist, bend sideways as you reach the opposite arm long overhead
Shoulder Rolls
• Roll your shoulders up → back → down → front or back → up → front → down
Shoulder Shrugs
• Bring your shoulders up towards your ears and then press them towards the floor
Arm Circles
• Circle your arms backwards or forward
Arm Swings
• Swing your arms forward to cross in line with your chest then open them wide behind you
• Palms may be up or down
Knee Hugs
• Bring one knee at a time to above hip height as you grab you shin with your hands
Straight Leg Kicks
• Alternate swinging a straight leg in front of your waist as you tap the opposite hand to toe
Quad Stretch
• Bend a leg backwards and hold your foot with one or both hands
• Draw your knee backwards as you lengthen the front of your hip
Ankle Cradle
• Rotate from your hip and hold your leg in a figure 4 cradling your ankle and stretching out your hip
Plank Walkout
• Standing at the back of your mat and face the center of the room
• With a flat back, hinge at the hips and fold your torso towards the floor
• Place your hands on the floor and walk out to the front of the mat coming to a plank
• Walk your hands back towards your feet and stand back up