Introductory Exercises - Goals and Reps

Question 1

Hundred

Answer 1

Goal: Breathing
Reps: 100 Pumps - 10 Full breaths

Question 2

Roll Up

Answer 2

Goal: Articulation
Reps: 5

Question 3

One Leg Circle

Answer 3

Goal: Stabilization of the Pelvis
Reps - 5 each direction

Question 4

Rolling like a ball

Answer 4

Goal: Improves alignment, Massage the spine
Reps: 6-8

Question 5

Single leg stretch

Answer 5

Goal: Centering
Reps: 6-10

Question 6

Double leg strech

Answer 6

Goal: work in opposition
Strengthens abdominals
Reps: 6-10

Question 7

Single Straight Leg Strecht (scissors)

Answer 7

Goal: Improves alignment
Reps: 6-10

Question 8

Double Straight Leg Lower Lift

Answer 8

Goal: Strengthens the Abs
Reps: 6-10

Question 9

Criss Cross

Answer 9

Goal: Challenges Rotation
Reps: 6-10

Question 10

Spine stretch forward

Answer 10

Goal: Breathing
Reps: 5

Question 11

Open leg rocker PREP

Answer 11

Goal: Balance and control
Reps: Hold for 10 Seconds

Question 12

Corkscrew I

Answer 12

Goal: Strengthens the powerhouse
Reps: 2-4 Each direction

Question 13

Saw

Answer 13

Goal: Stretches the spine in rotation
Reps: 3-5 each

Question 14

Swan I neck roll

Answer 14

Goal: Strengthens the spine in extension

Question 15

Shoulder Bridge prep

Answer 15

Goal: articulation
Reps: 3-5

Question 16

Side Kick Series - Front and Back

Answer 16

Goal: Balance - How to work legs from the powerhouse
Reps - 5-10

Question 17

Side Kick Series - up and down

Answer 17

Goal - Balance - work from the powerhouse
Reps: 5

Question 18

Side kick series - circles

Answer 18

Goal: Balance
Reps: 5-8

Question 19

Inner thigh Lifts and Circles

Answer 19

Goal: balance - Work from the power house
Reps: 5-8

Question 20

Beats on Belly

Answer 20

Goal: strengthens the posterior muscles of the spine and legs
Reps _ 8-10, 1-3 sets

Question 21

Teaser One Leg

Answer 21

Goal: articulation
Reps: 3-4 each leg

Question 22

Teaser I

Answer 22

Goal: articulation
Reps: 3-5

Question 23

Swimming Prep

Answer 23

Goal: Spine extension
Reps: 2-3 each side

Question 24

Leg Pull front Support

Answer 24

Goal: Strengthens posture
Reps: hold for 10 seconds

Question 25

Mermaid stretch

Answer 25

Goal: Breathing exsersice
Reps: 2-3 each

Question 26

Seal

Answer 26

Goal: Massages the spine
Reps: 6-8

Question 27

Push up series

Answer 27

Goal: strengthens powerhouse
Reps: 3-5 push ups, repeat 1-3 times