Introductory Exercises - Goals and Reps Flashcards
Hundred
Goal: Breathing
Reps: 100 Pumps - 10 Full breaths
Roll Up
Goal: Articulation
Reps: 5
One Leg Circle
Goal: Stabilization of the Pelvis
Reps - 5 each direction
Rolling like a ball
Goal: Improves alignment, Massage the spine
Reps: 6-8
Single leg stretch
Goal: Centering
Reps: 6-10
Double leg strech
Goal: work in opposition
Strengthens abdominals
Reps: 6-10
Single Straight Leg Strecht (scissors)
Goal: Improves alignment
Reps: 6-10
Double Straight Leg Lower Lift
Goal: Strengthens the Abs
Reps: 6-10
Criss Cross
Goal: Challenges Rotation
Reps: 6-10
Spine stretch forward
Goal: Breathing
Reps: 5
Open leg rocker PREP
Goal: Balance and control
Reps: Hold for 10 Seconds
Corkscrew I
Goal: Strengthens the powerhouse
Reps: 2-4 Each direction
Saw
Goal: Stretches the spine in rotation
Reps: 3-5 each
Swan I neck roll
Goal: Strengthens the spine in extension
Shoulder Bridge prep
Goal: articulation
Reps: 3-5
Side Kick Series - Front and Back
Goal: Balance - How to work legs from the powerhouse
Reps - 5-10
Side Kick Series - up and down
Goal - Balance - work from the powerhouse
Reps: 5
Side kick series - circles
Goal: Balance
Reps: 5-8
Inner thigh Lifts and Circles
Goal: balance - Work from the power house
Reps: 5-8
Beats on Belly
Goal: strengthens the posterior muscles of the spine and legs
Reps _ 8-10, 1-3 sets
Teaser One Leg
Goal: articulation
Reps: 3-4 each leg
Teaser I
Goal: articulation
Reps: 3-5
Swimming Prep
Goal: Spine extension
Reps: 2-3 each side
Leg Pull front Support
Goal: Strengthens posture
Reps: hold for 10 seconds
Mermaid stretch
Goal: Breathing exsersice
Reps: 2-3 each
Seal
Goal: Massages the spine
Reps: 6-8
Push up series
Goal: strengthens powerhouse
Reps: 3-5 push ups, repeat 1-3 times
