Learn the Basic Moves in the Jukari Fit to Fly Workout

hi I’m Julie Marsland I’m actually a

hi I’m Julie Marsland I’m actually a Jakari fit to flex training specialist

Jakari fit to flex training specialist

Jakari fit to flex training specialist and a jerk – to fly instructor so let me

and a jerk – to fly instructor so let me

and a jerk – to fly instructor so let me show you a few of our moves so the first

show you a few of our moves so the first

show you a few of our moves so the first move I’m going to show you guys is

move I’m going to show you guys is

move I’m going to show you guys is called a half moon so basically what we

called a half moon so basically what we

called a half moon so basically what we want to do is draw a semicircle in the

want to do is draw a semicircle in the

want to do is draw a semicircle in the space and come back on our steps so

space and come back on our steps so

space and come back on our steps so first thing really important is to keep

first thing really important is to keep

first thing really important is to keep your bar nice and close to your body so

your bar nice and close to your body so

your bar nice and close to your body so the traps should pull down and we’re

the traps should pull down and we’re

the traps should pull down and we’re going to take little steps towards the

going to take little steps towards the

going to take little steps towards the side so Kylie you’re shuffling and a

side so Kylie you’re shuffling and a

side so Kylie you’re shuffling and a half a half moon pattern so off you go

half a half moon pattern so off you go

half a half moon pattern so off you go to the side and once you reach the back

to the side and once you reach the back

to the side and once you reach the back you switch directions going back in your

you switch directions going back in your

you switch directions going back in your steps so here we’re working on our back

steps so here we’re working on our back

steps so here we’re working on our back muscles our arms are actually really

muscles our arms are actually really

muscles our arms are actually really light on the feet you can even take this

light on the feet you can even take this

light on the feet you can even take this and go into a full moon so it would be a

and go into a full moon so it would be a

and go into a full moon so it would be a full circle as opposed to stopping so

full circle as opposed to stopping so

full circle as opposed to stopping so that would be to go one direction

that would be to go one direction

that would be to go one direction full moon and you can even go on up so

full moon and you can even go on up so

full moon and you can even go on up so direction I get nice and light on those

direction I get nice and light on those

direction I get nice and light on those feet and really pulling through the arms

feet and really pulling through the arms

feet and really pulling through the arms in the back whoo okay so our next move

in the back whoo okay so our next move

in the back whoo okay so our next move is called the cat jumps it’s one of the

is called the cat jumps it’s one of the

is called the cat jumps it’s one of the classic – to fly leaps that we’re gonna

classic – to fly leaps that we’re gonna

classic – to fly leaps that we’re gonna do so you start in a full front position

do so you start in a full front position

do so you start in a full front position always a full firm grip on your bar

always a full firm grip on your bar

always a full firm grip on your bar opens the tips of your toes

opens the tips of your toes

opens the tips of your toes you’re going to come back and alternate

you’re going to come back and alternate

you’re going to come back and alternate right and left feet from the air and

right and left feet from the air and

right and left feet from the air and back up to forefront so it really

back up to forefront so it really

back up to forefront so it really focuses on pushing up through the legs

focuses on pushing up through the legs

focuses on pushing up through the legs absorbing as you land but also really a

absorbing as you land but also really a

absorbing as you land but also really a firm full grip throughout your back

firm full grip throughout your back

firm full grip throughout your back muscles in your arms listen your heels

muscles in your arms listen your heels

muscles in your arms listen your heels onto the foot straps laying down and

onto the foot straps laying down and

onto the foot straps laying down and firmly on your back hands are pressed

firmly on your back hands are pressed

firmly on your back hands are pressed properly into the floor we’re going to

properly into the floor we’re going to

properly into the floor we’re going to lift our hips up and come into a lying

lift our hips up and come into a lying

lift our hips up and come into a lying leg curl so many we bet our knees in and

leg curl so many we bet our knees in and

leg curl so many we bet our knees in and we lengthen our legs so always keeping

we lengthen our legs so always keeping

we lengthen our legs so always keeping the hips upwards so contracting through

the hips upwards so contracting through

the hips upwards so contracting through the abdominal wall through the lower

the abdominal wall through the lower

the abdominal wall through the lower back and here’s a drawing knees in

back and here’s a drawing knees in

back and here’s a drawing knees in towards our chest we’re really focusing

towards our chest we’re really focusing

towards our chest we’re really focusing on contracting through the hamstrings

on contracting through the hamstrings

on contracting through the hamstrings and stabilizing throughout the body so

and stabilizing throughout the body so

and stabilizing throughout the body so great exercise for the posterior chain

great exercise for the posterior chain

great exercise for the posterior chain for core stabilization okay so the

for core stabilization okay so the

for core stabilization okay so the opposite exercise is what we just did

opposite exercise is what we just did

opposite exercise is what we just did previously

previously

previously we’ll be there tuck our knees in towards

we’ll be there tuck our knees in towards

we’ll be there tuck our knees in towards our chest so we’re in our suspension

our chest so we’re in our suspension

our chest so we’re in our suspension position here draw the knees in towards

position here draw the knees in towards

position here draw the knees in towards the chest and lengthen up nice and slow

the chest and lengthen up nice and slow

the chest and lengthen up nice and slow so here focusing on contracting through

so here focusing on contracting through

so here focusing on contracting through the lower abs but against stabilizing

the lower abs but against stabilizing

the lower abs but against stabilizing throughout the arms the shoulders the

throughout the arms the shoulders the

throughout the arms the shoulders the lower back pelvis etc and this can also

lower back pelvis etc and this can also

lower back pelvis etc and this can also be done if you need with one knee on the

be done if you need with one knee on the

be done if you need with one knee on the floor pull the knee into the chest and

floor pull the knee into the chest and

floor pull the knee into the chest and lengthen out so this would be a first

lengthen out so this would be a first

lengthen out so this would be a first option for beginners and the other

option for beginners and the other

option for beginners and the other option which I just demonstrated

option which I just demonstrated

option which I just demonstrated previously for those who are

previously for those who are

previously for those who are intermediate advanced so our last move

intermediate advanced so our last move

intermediate advanced so our last move it’s called the carousel so we typically

it’s called the carousel so we typically

it’s called the carousel so we typically finished off every class that way which

finished off every class that way which

finished off every class that way which is basically that sort of sir confusion

is basically that sort of sir confusion

is basically that sort of sir confusion that’s really prominent in dominant at

that’s really prominent in dominant at

that’s really prominent in dominant at the rate and so basically what you want

the rate and so basically what you want

the rate and so basically what you want to do is give yourself a little swing

to do is give yourself a little swing

to do is give yourself a little swing keep the scapula retracted throughout

keep the scapula retracted throughout

keep the scapula retracted throughout your turns and fun you can either go

your turns and fun you can either go

your turns and fun you can either go slowly or you can go faster bring your

slowly or you can go faster bring your

slowly or you can go faster bring your foot off the ground tuck the knees in

foot off the ground tuck the knees in

foot off the ground tuck the knees in and keep those abs tight