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