Lolita's Legacy Mat - SET 1 Flashcards
review starting position, reps, and cues
What should you cue with The Hundred?
space under chin (“tutu of air”), center line (legs and abs zippered up), reach through fingertips, gaze at abs, pull in abs, move arms from lat muscles
What is the starting position for The Hundred?
lying supine, knees to chest, legs together, arms on mat by sides, abs pulled in
What is the starting position and repetitions for Single Leg Circle?
lying supine, arms slightly open by sides, legs straight and parallel, flex bottom foot; 4-8 reps each way
What should you cue with Single Leg Circle?
opposite hip down, ribs funneling down toward hips, abdominals zippered up, shoulders and arms press to mat
What should you cue with Single Leg Stretch?
elbows wide, shoulders down, “draw abs away from the thigh,” legs stay in center line, reach with a straight leg and pointed toe
What is the starting position and repetitions for Single Leg Stretch?
supine on mat, both knees to chest, head and shoulders curled forward, eyes on abs; 6-8 reps
What is the starting position and repetitions for Double Leg Stretch?
supine on mat, both knees to chest, legs together, head and shoulders curled forward, eyes on abs, hands reaching to ankles, elbows wide; 6-8 reps
What is the starting position and reps for Prep for Roll-Overs?
supine on mat, legs to 90 degrees, toes pointed, arms straight on mat beside hips; 4 reps
What should you cue for Prep for Roll-Overs?
legs and abs zippered up, collar bones wide, shoulders and head stay on mat, press backs of arms on mat to lift up, small lift
What is the starting position and reps for Prep for Double Leg Circles?
supine on mat, legs to 90 degrees, toes pointed, arms by sides on mat; 2-4 reps
What should you cue for Prep for Double Leg Circles?
legs and abs zippered up, collar bones wide, shoulders stay on mat
What is the starting position and reps for Tick-Tock?
supine on mat, legs together and at 90 degrees, toes pointed, arms to sides on mat; 2-4 sets
What should you cue for Tick-Tock?
shoulder blades on mat, pelvis stable, legs and abs zippered up, collar bones wide
What is the starting position and reps for Prep for Hip Circles & Cork-screw?
supine on mat, legs zippered together and at 90 degrees, toes pointed, arms by sides on mat; 2-4 reps
What should you cue for Prep for Hip Circles & Cork-screw?
legs and abs zippered up, collar bones wide, shoulders stay on mat, pelvis stable
What is the starting position and reps for Spine Stretch?
sitting tall, arms beside hips, palms down, legs open in a “v”–the width of the mat, feet flexed; 4-6 reps
What should you cue for Spine Stretch?
belly button to spine, scoop abs, “head goes with the spine,” “imagine coming up over a ball in front of you,” “tutu of air” between chin and chest, wrist alignment
What is the starting position and reps for Spine Twist?
sitting tall, arms open to sides, palms down, reach through fingertips, legs together or open on mat, feet flexed; 3-6 sets
What should you cue for Spine Twist?
less neck & more spine/waist, initiate with gaze (“your eyes lead your spine”), sit tall (“reaching crown to ceiling”), keep ribcage in body, reach through fingertips, zipper up abs, stabilize hips
What is the starting position and reps for The Saw?
sit tall, legs extended and opened slightly wider than shoulders, feet flexed, arms out to sides slightly below and forward of shoulders, palms down; 4-6 sets
What should you cue for The Saw?
lengthen from fingertips to fingertips, maintain scoop while reaching toward toe, pelvis and legs stay still, neck long and relaxed, “sit tall on a magic carpet,” “listen to the conversation of your knee”
What is the starting position and reps for Rolling Like a Ball?
seated on mat, knees into chest, knees slightly open, feet off floor, balancing on sitz bones, big toes touching each other, hands holding ankles, elbows wide, shoulders down, spine in a “c” curve, gaze into abs; 6 reps
What should you cue with Rolling Like a Ball?
eyes stay on pubis/heels, deepen abdominal scoop to roll back and up, keep heels close to buttocks throughout, roll to shoulder blades only
What is the starting position and reps for Open Leg Rocker?
seated on mat, knees bent, hands on ankles, feet off floor, balance behind sitz bones, straighten each leg open into a “v” or open both legs simultaneously, lengthen spine; 4-6 reps
What should you cue for Open Leg Rocker?
deepen abs in toward spine, head and gaze toward abs to roll, head/gaze and chest lift to balance at top of movement, ribs in the body, neutral spine (no arching back), shoulders down
What are the names and order of exercises in Side Lying Leg Series?
- leg raises
- passés
- side kicks
- grand rond de jambe
- bicycle
- scissors
- hot potato
- leg raises in back
- quadriceps stretch
- inner thigh lift
What is the starting position and reps for Side Lying Leg Series?
lying on side, legs forward on a diagonal or straight in line with spine, feet flexed, heels and hips stacked, ribs in, bottom hand supporting head (or lengthen bottom arm on mat over head with head resting on it, top arm in front of ribs with hand on mat and fingers pointed toward head, bent elbows; 2-4 reps for all exercises in this series
What should you cue with Side Lying Leg Series?
torso stable, hips and shoulders in line and stacked, abs in, “kiss” in the buttocks, side body on mat lifted (ribs lifted off mat), both legs lengthened
What is the starting position and reps for Single Leg Kick?
lying prone, forearms on mat with elbows bent under shoulders, hands in fists (or clasped or overlapped with palms up), head and chest lifted, head in line with spine, gaze toward hands, legs straight, pubis on mat, belly button lifted off mat; 4-6 sets
What should you cue with Single Leg Kick?
long neck, gaze toward hands, width across shoulders, shoulders down, pubis into floor, belly button to spine, ribcage in toward spine, lengthen and reach leg while lowering
What is the starting position and reps for Double Leg Kick?
lying prone, legs straight and together, left ear on mat, elbows bent with hands behind back as high as you can, one hand clasping fingers of the other hand, elbows reaching toward floor, pubis into mat; 3-4 sets
What should you cue with Double Leg Kick?
abs in toward spine, legs together and lengthened, pubis to mat, long neck, shoulders down
What is the starting position and reps for Swimming?
lying prone, arms on mat & lengthened above head, palms down, abs pulled in, pubis to mat, head slightly lifted off the mat in line with spine, legs straight and parallel, feet pointed; 8 sets
What should you cue for Swimming?
lift arms and legs as high as you can while maintaining torso stability, shoulders away from ears, pubis on mat, abs zippered up
What is the starting position and reps for Thigh Stretch?
kneeling on mat, pelvis over knees, feet pointed behind knees, arms reaching forward slightly below shoulder level, palms facing each other (“as if hands are holding reigns”); 3-6 reps
What should you cue with Thigh Stretch?
gaze forward, reach through fingertips, hinge back in one long line from knees to top of head, spine stays straight, clavicles open, shoulders down, neck long, reach in opposition from knees to top of head
What is the starting position and reps for Swan?
lying prone, elbows bent with palms on mat, hands under shoulders, elbows lifted and reaching toward heels, head slightly elevated above mat in line with spine, legs together and parallel with toes pointed (or hip width–no wider), abs pulled into spine; 4-6 reps
What should you cue with Swan?
“inhale lifts you up, exhale lowers you down,” “engage the abs into the bellybutton” to create space between the stomach and mat, gaze leads as you look at end of mat and upward, maintain long back of neck, shoulders away from ears, articulate down, legs hip width if you feel tension in lower back
What is the starting position and reps for Swan Dive?
lying prone, elbows bent with palms on mat, hands under shoulders, elbows lifted and reaching toward heels, head slightly elevated above mat in line with spine, legs together & parallel with toes pointed (or legs hip width–no wider), abs pulled into spine; 4 reps
What should you cue with Swan Dive?
“eyes lead the spine,” legs hip width if you feel tension in lower back, “inhale to lift up and extend, exhale forward for dive,” the head stays in line with spine (does not move up and down), ALWAYS counter stretch with rest pose after
What is the starting position and reps for Roll Up?
supine on mat, arms stretched back overhead on mat, legs straight and TOGETHER, feet pointed OR flexed; 4-6 reps
What should you cue with Roll Up?
space between chin and chest, gaze at abs as you curl up, gaze between legs as you flex forward with head in line with spine, articulate spine one vertebra at a time, use exhale to work though “sticky spots” in vertebra, shoulders down
What is the starting position and reps for Roll-Over?
lying supine, arms long by sides on mat, palms pressing down, legs straight and together on mat, feet pointed; 4-6 reps
What should you cue with Roll-Over?
knees into chest first, then 90 degrees, then lift pelvis to bring legs overhead–once overhead, legs stay in parallel (do not touch floor), maintain scoop in abs, weight across shoulder blades and off cervicals, head stays on mat, press arms and wrists into mat to lift, pelvis off ribs to create length in torso, legs parallel and aligned; 4-6 reps
