Mad Dogg Athletics crosscore Owner's Manual - page 64

RBT™ Exercises

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 55

© 2016 Mad Dogg Athletics, Inc. All rights reserved. 

CrossCore® User Guide & Manual

FLUTTER KICK 

Muscles Targeted: 

Hamstrings, Gluteals, Erector Spinae, Abdominals, Scapular Stabilizers, Triceps, Pectorals 

PREPARATION 

•   PULL THE PIN™! 

•   Position pulley in the neutral position so that handles meet the upper calf or knee. 

•   Open cradles so that feet can be inserted. 

•   Insert feet into cradles and walk yourself out face down on your hands until your feet are directly below 

the pulley and your body is straight. 

•   Hands should be about shoulder width apart and directly to the side of the shoulders. 

PROGRESSION 1 

Flutter Kick – Pin Out 

INTERMEDIATE 

•   From either the plank (A) or 

push-up position (B), extend 

the legs and attempt to keep 

feet separated 2–4 inches 

(5–10 cm) throughout the 

movement.

•   Keeping the back flat, engage 

the core while maintaining 

hip height throughout the 

movement 

•   Keeping the toes pointed 

towards the ground, lower one 

foot approximately 1–2 shoe-

lengths (C). The other side will 

naturally elevate. Control the 

movement and alternate sides. 

Repeat. 

•   As your strength and 

coordination improves, the 

more natural the flutter 

movement will become, 

allowing for speed to be 

added to the movement. 

A

B

C