Fhit Fundamentals

Fundamental

movements 

Master the movements that are the foundation of our Signature FHIX classes with our FHIT Fundamentals images, videos and tips.

Air Squat

HOW TO + VIDEO

Air Squat

Stand tall with your feet a little wider than shoulder width apart and your feet slightly turned out. Initiate the squat by pushing your hips back as if you were going to sit on a stool. Maintain a tall posture with your chest up and descend until your butt is just below your knees. Then, stand back up, explosively while squeezing your glutes at the top of the movement.

 

Row

Sit on the seat with your body centered. Adjust the foot straps tightly and ensure your toes do not hang over the edges of the footboards. Hold the handle with both hands, keeping your arms shoulder width apart and your hands set wide; avoid a super tight grip. Keep your back straight and lean slightly forward at the waist (around 1 o-clock) before bending your knees. Your hands should be above your shins, then bend your knees, sliding the seat forward towards your heels, but do not touch the seat to your heels. As you prepare to push back with your legs, keep your core muscles engaged and your back straight. Lead with your legs, and then open your hips, extending your legs until they are straight. The majority of the power in each stroke comes from this push. Once your legs are fully extended, change your torso’s slight forward lean to a slight backward lean (around 11 o’clock), always keeping your back straight. Finally, bring your arms in by pulling on the handle firmly, towards your upper abs. Think legs first, then back, then arms. To reverse this motion, push the handle away from your chest, as quickly as you pulled into the chest, extending your arms completely. Change your slight backward lean into a slight forward lean. Once you have moved the handle of the rowing machine forward and cleared your knees, bend your knees and slide your seat forward. Your knees should come up inside your arms and in between your body and the handle of the machine as you move back to the starting position. Think arms, then back, then legs on the return. Repeat this movement over and over.

Battle Ropes

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Battle Rope

There are two variations on the battle ropes. 

Alternating Wave: Begin in an athletic stance with your feet shoulder width apart and your knees slightly bent, facing the rope anchor. Grasp the ends of the rope, one in each hand, with your palms facing in. Raise one arm to shoulder level and then quickly lower it while raising the other arm to shoulder level as you do. Alternate arms as quickly as possible while maintaining your athletic stance.

Power Slam: Begin with your feet shoulder-width apart and grasp the ends of the rope in each hand. Bring both arms up overhead, and forcefully slam the ropes down into the floor, lowering into a high squat position. Straighten your body to return to standing position and repeat.  

Thruster

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Thruster

Start by holding dumbbells at your shoulders with your elbows bent and pressed tightly against your body. Squat down, pushing your butt back, and explode through your legs to return to standing while pressing dumbbells up to the ceiling, fully extending your arms overhead. Legs really drive momentum of this movement; ensure pressing and standing occur simultaneously, and end with your biceps next to your ears.

Deadlift

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Deadlift

This variation is called the Romanian Deadlift. Put a kettlebell in front of you on the ground. Bend your knees slightly and keep your shins vertical, with your hips back and back straight. Grab the handle of the kettlebell. This is your starting position. Keeping your back and arms completely straight at all times, use your hips to lift the kettlebell as you exhale. Note, the movement should not be fast but steady and under control. Once you are standing completely straight up, lower the kettlebell by pushing your hips back and only slightly bending your knees, Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.

Kettlebell Swing

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Kettlebell Swing

Start by standing with your feet hip width apart, toes pointing slightly outward. Thrust forward from the hips to bump kettlebell into motion, raising the kettlebell to chest level. When receiving the kettlebell back down, bend slightly at your knees but don’t squat. Send your butt back and let momentum take the kettlebell down between your legs/inner thighs. The kettlebell should remain above your knees at all times.

One Arm Row

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One Arm Row

Bent over rows can be done with one arm or two arms. For a one arm bent over row, bend at the waist, keep a flat back, step forward with your left foot, and place your left forearm across your left quad. Your upper body should be parallel to the ground. While keeping your back flat, hold the kettlebell in your right hand, and pull the kettlebell towards your ribcage using your back muscles. Complete all reps on one side, and then reverse leg / arm positions and complete all reps on the other side. For a two arm bent over row, start bent over in athletic position with your feet shoulder width apart, your chest parallel to the floor, back flat and head neutral or looking straight down. Pick up a kettlebell in each hand and row the kettlebells into your ribcage using your back muscles. Be sure to maintain a flat back the entire time.

Ski Erg

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Ski Erg

Begin with your hands and feet shoulder-width apart and hands slightly above your head. Your arms should be bent. Drive the handles downward by engaging your core and bending your knees. Maintain the bend in your arms to keep the handles fairly close to your face. Finish the drive with your knees slightly bent and your arms extended down alongside your thighs, engaging your triceps. Extend your arms upward and straighten your body to return to the start position.

Box Jump

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Box Jump

Stand in an athletic position, with your feet shoulder-width apart, at a comfortable distance from the box. To initiate the movement, drop into a shallow squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box. Land quietly in a squat position and finish the movement by fully opening your hips and standing tall on top of the box. Step back down one foot at a time.

Burpee

Begin in a standing position with your feet should shoulder width apart. Lower your body into a squatting position, placing your hands on the floor in front of you. Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body and lower your body to the floor while keeping your body in a straight line. Press your body back up off the floor. Kick your feet back to their original position you’re your feet wide and outside of your hands. Stand up by coming back through the squat position, and complete the move by jumping into the air.

Plank, Pikes & Knee Tucks

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Jungle Gym Planks, Pikes & Knee Tucks

Plank: Kneel on the ground facing away from the jungle gym. Be close enough that when you bend your knee, you can reach your foot into the foot hold at the end of the strap. Rest the top of your foot (your shoelaces) in the U-shaped part of the handle. Place your hands so that they are under your shoulders, lift your knees off the floor by straightening your legs and engage your core, keeping your back flat. Do not let your back sag, and do not lift your butt into the air.

Pike: Once in the plank position, send your hips up towards the ceiling, keeping your legs straight and pulling your toes towards your hands by engaging your abs. Keep your hands directly below your shoulders. Bring hips back down and in line with the body.

Knee Tucks: In the Plank Position, pull your knees into your chest by engaging your core. Extend your legs back out to return to the plank position.