Learn the Basic Moves in the Jukari Fit to Fly Workout

hi I’m Julie Marsland I’m actually a
Jakari fit to flex training specialist
and a jerk – to fly instructor so let me
show you a few of our moves so the first
move I’m going to show you guys is
called a half moon so basically what we
want to do is draw a semicircle in the
space and come back on our steps so
first thing really important is to keep
your bar nice and close to your body so
the traps should pull down and we’re
going to take little steps towards the
side so Kylie you’re shuffling and a
half a half moon pattern so off you go
to the side and once you reach the back
you switch directions going back in your
steps so here we’re working on our back
muscles our arms are actually really
light on the feet you can even take this
and go into a full moon so it would be a
full circle as opposed to stopping so
that would be to go one direction
full moon and you can even go on up so
direction I get nice and light on those
feet and really pulling through the arms
in the back whoo okay so our next move
is called the cat jumps it’s one of the
classic – to fly leaps that we’re gonna
do so you start in a full front position
always a full firm grip on your bar
opens the tips of your toes
you’re going to come back and alternate
right and left feet from the air and
back up to forefront so it really
focuses on pushing up through the legs
absorbing as you land but also really a
firm full grip throughout your back
muscles in your arms listen your heels
onto the foot straps laying down and
firmly on your back hands are pressed
properly into the floor we’re going to
lift our hips up and come into a lying
leg curl so many we bet our knees in and
we lengthen our legs so always keeping
the hips upwards so contracting through
the abdominal wall through the lower
back and here’s a drawing knees in
towards our chest we’re really focusing
on contracting through the hamstrings
and stabilizing throughout the body so
great exercise for the posterior chain
for core stabilization okay so the
opposite exercise is what we just did
previously
we’ll be there tuck our knees in towards
our chest so we’re in our suspension
position here draw the knees in towards
the chest and lengthen up nice and slow
so here focusing on contracting through
the lower abs but against stabilizing
throughout the arms the shoulders the
lower back pelvis etc and this can also
be done if you need with one knee on the
floor pull the knee into the chest and
lengthen out so this would be a first
option for beginners and the other
option which I just demonstrated
previously for those who are
intermediate advanced so our last move
it’s called the carousel so we typically
finished off every class that way which
is basically that sort of sir confusion
that’s really prominent in dominant at
the rate and so basically what you want
to do is give yourself a little swing
keep the scapula retracted throughout
your turns and fun you can either go
slowly or you can go faster bring your
foot off the ground tuck the knees in
and keep those abs tight