Classical Prac Final Flashcards
What’s in the long box group?
Backstroke
Teaser prep
Teaser
What’s in the abdominals legs in strap series?
Double leg
Double leg with rotation
Double leg
Inhale: straighten legs
Exhale: bending knees
Double leg with rotation
Inhale: straighten legs
Exhale: bending knees
Backstroke
Long box series
Inhale: straighten legs & arms
Exhale: circle arms to side, SP
Teaser prep
Long box series
Inhale: roll up, circle arms
Exhale: roll down, arms overhead
Teaser
Long box series
Inhale: roll up to V position
Exhale: roll down
Up stretch 3
Up stretch series
Inhale: lower into front support
Exhale: lift pelvis to SP
Long back stretch
Inhale: bend elbows
Exhale: scoop pelvis forward
Inhale: extend back
Hamstring curl
Long box series
Exhale: bend knees
Inhale: straighten knees
Cat stretch kneeling
Inhale: extend trunk
Exhale: flex trunk
Final exhale: lift arms overhead
Pike sitting
Exhale: extend shoulders
Inhale: flex shoulders, return to SP
Pelvic curl
Inhale: press pedal down Exhale: roll up Inhale: pause Exhale: roll down Inhale: lift pedal up
Forward lunge
Lunge series
Exhale: straighten leg
Inhale: bend leg, return to SP
Backward step down
Step down series
Exhale: straighten back leg
Inhale: bend back leg
Hamstring curl
Exhale: bend knee
Inhale: straighten knees
Hip opener (wunda)
Exhale:extend hips, lower pedal down
Inhale: flex hips, let pedal rise up
Swan on floor
Exhale: extend trunk
Inhale: lower trunk
Hip opener (Cadillac)
Exhale: straighten working leg
Inhale: bend leg back to SP
Thigh stretch with roll up bar
Exhale:posteriorly tilt pelvis,hinge back
Inhale: pause
Exhale: lift up
Inhale: return to SP
Kneeling cat stretch
Push through series
Inhale: prepare
Exhale: straighten arms, roll down
Inhale: stretch shoulders
Exhale: roll up
Chest expansion
Arms standing series
Exhale: extend shoulders
Inhale: lex shoulders back to SP
Hug a tree
Arms standing series
Exhale: draw arms toward each other
Inhale: open arms
Circles (up and down)
Arms standing series
Up Exhale: draw arms together Inhale: lift arms overhead, side Down Inhale: arms overhead Exhale: press arms down
Punches
Arm standing series
Exhale: 2 punches
Inhale: 2 punches
Biceps
Arms standing series
Exhale: bend arms
Inhale: straighten arms
Side lift
Push through series
Inhale: bend top arm
Exhale: lift trunk
Inhale: lower body
Exhale: bend top arm
Prone 1
Push through series
Inhale: lift trunk
Exhale: lower trunk
Prone 2
Inhale: bend elbows
Exhale: lift trunk
Inhale: lower trunk
Exhale: bend elbows
