Whit-Fit


Whit-Fit




Cues for Whit-Fit Moves

  1. Weight Lifting Moves
    1. Squat
    2. Hip-width stance
    3. Toes slightly out
    4. Chin up
    5. Chest up
    6. Core tight
    7. Sit down and back until hips are at least knee level
    8. Press up through the heels
    9. Squeeze glutes at the top
    10. Deadlift
    11. Hip-width stance
    12. Chest up
    13. Knees bent
    14. Shoulders over the bar
    15. “Scrape” your shins as you stand up
    16. Extend hips
    17. Squeeze glutes at the top
    18. Push Press
    19. Hip-width stance
    20. Hands just outside of shoulders
    21. Elbows slightly in front of bar
    22. Full grip on the bar
    23. Torso dips straight down
    24. Hips and legs extend, then press
    25. Bar moves over the middle of the foot
    26. How to START:
    27. With dip: shoulders in line with butt cheeks and weight is in heels, no pause in the bottom, slow on the down but quick on the up, look straight forward
    28. Then add arms: Pull face back so bar can go straight up, DIP DRIVE PRESS
    29. Front Squats
    30. Hip-width stance
    31. Grip hands just outside of hips
    32. Bar in the front rack position (resting on shoulders)
    33. Elbows up
    34. Squat
    35. Use hips to extend legs at the top
    36. Squeeze glutes at the top
    37. Thrusters
    38. Follow front squat cues
    39. Upon standing, use hips to push bar overhead
    40. Follow push press cues
  2. Gymnastics Moves
    1. Hand Release Push-ups (HRPU)
    2. Plank
    3. Lower to ground, chest and thighs touch
    4. Quickly lift hands off floor and put them back
    5. Push body up
    6. Situps
    7. Lay on back with knees bent
    8. Start with arms overhead
    9. While using arms as momentum, do a situp quickly
    10. Touch hands to feet
    11. Lay back down and repeat
    12. Burpees
    13. Jump with arms above head
    14. Hands down
    15. Chest and thighs touch floor
    16. Push body up
    17. Stand up and jump with arms above head
    18. Repeat as fast as you can
    19. Pikes
    20. Lay flat on your back
    21. Put your hands overhead and hold onto something, anchoring your body down
    22. Keep legs straight
    23. Raise legs overhead
    24. Touch legs to wall behind you
    25. Walking Lunges
    26. Step right foot out 3 feet from the left
    27. Bend both knees 90°
    28. Stand up and step left foot out
    29. Repeat
  3. Cardiovascular Exercises
    1. Jump Rope
    2. Measure length of rope: Step into middle of jump rope and pull up towards armpits. If jump rope doesn’t reach armpits then it’s too short.
    3. Jump rope behind feet, arms relaxed by side
    4. Spin by moving wrists
    5. Keep elbows in towards body
    6. Feet jump about an inch off the ground
    7. Run
    8. Put one foot in front of the other
    9. Pump arms
    10. Move hands from cheek to cheek