Page 8 - FlyFIT Glossary

FlyFIT Glossary
Movement
Set Up / Execution / Options
Plane / Category
American Twist
• From a seated position tilt your pelvis under with your legs bent in front of you
• Lower your torso to a reclined position, raise a medium weight with straight arms slightly in front of your face on a diagonal
• While keeping your sits bones still, twist to the right drawing a diagonal line down and to the right of your hips, come back to the center, repeat on the left
Options:
o Legs lifted
o Feet on the floor
Transverse / Obliques / Side Core
Band Squat to Lateral Raise
• Using the light grey, less resistant band, hold the ends in each hand as you step into center that rests on the floor
• Stand with feet hip distance apart, toes turned out on soft angle.
• Lower down into a squat position, chest lifted, tail bone tracking on angle
behind
• Tap your extend arms to the floor on the outside of your feet
• As you stand back up, raise your arms up laterally against the resistance of the band
• The movements should occur quickly and simultaneously to bring the heart rate up
Frontal Metabolic Frontal Shoulder
Bear Stance
• Come to all fours with your hands under your shoulders and your knees under your hips
• Press your hands and toes into the floor and hover your knees off the mat Options:
o Hold* in your Bear Stance
o Crawl Forward / Backward*: opposite foot and hand move together
o Crawl Sideways^: Step the right-hand foot to the side, step your left hand and foot in
o Knee to Elbow Tap*: alternate drawing your right knee to your right elbow, then your left to left
* Sagittal / Upper & Lower Abdominal / Front Core
* Sagittal Shoulder
^ Frontal / Upper & Lower Abdominal / Front Core
^ Frontal Shoulder