Lolita's Legacy Mat - SET 1

Question 1

What should you cue with The Hundred?

Answer 1

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

Question 2

What is the starting position for The Hundred?

Answer 2

lying supine, knees to chest, legs together, arms on mat by sides, abs pulled in

Question 3

What is the starting position and repetitions for Single Leg Circle?

Answer 3

lying supine, arms slightly open by sides, legs straight and parallel, flex bottom foot; 4-8 reps each way

Question 4

What should you cue with Single Leg Circle?

Answer 4

opposite hip down, ribs funneling down toward hips, abdominals zippered up, shoulders and arms press to mat

Question 5

What should you cue with Single Leg Stretch?

Answer 5

elbows wide, shoulders down, “draw abs away from the thigh,” legs stay in center line, reach with a straight leg and pointed toe

Question 6

What is the starting position and repetitions for Single Leg Stretch?

Answer 6

supine on mat, both knees to chest, head and shoulders curled forward, eyes on abs; 6-8 reps

Question 7

What is the starting position and repetitions for Double Leg Stretch?

Answer 7

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

Question 8

What is the starting position and reps for Prep for Roll-Overs?

Answer 8

supine on mat, legs to 90 degrees, toes pointed, arms straight on mat beside hips; 4 reps

Question 9

What should you cue for Prep for Roll-Overs?

Answer 9

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

Question 10

What is the starting position and reps for Prep for Double Leg Circles?

Answer 10

supine on mat, legs to 90 degrees, toes pointed, arms by sides on mat; 2-4 reps

Question 11

What should you cue for Prep for Double Leg Circles?

Answer 11

legs and abs zippered up, collar bones wide, shoulders stay on mat

Question 12

What is the starting position and reps for Tick-Tock?

Answer 12

supine on mat, legs together and at 90 degrees, toes pointed, arms to sides on mat; 2-4 sets

Question 13

What should you cue for Tick-Tock?

Answer 13

shoulder blades on mat, pelvis stable, legs and abs zippered up, collar bones wide

Question 14

What is the starting position and reps for Prep for Hip Circles & Cork-screw?

Answer 14

supine on mat, legs zippered together and at 90 degrees, toes pointed, arms by sides on mat; 2-4 reps

Question 15

What should you cue for Prep for Hip Circles & Cork-screw?

Answer 15

legs and abs zippered up, collar bones wide, shoulders stay on mat, pelvis stable

Question 16

What is the starting position and reps for Spine Stretch?

Answer 16

sitting tall, arms beside hips, palms down, legs open in a “v”–the width of the mat, feet flexed; 4-6 reps

Question 17

What should you cue for Spine Stretch?

Answer 17

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

Question 18

What is the starting position and reps for Spine Twist?

Answer 18

sitting tall, arms open to sides, palms down, reach through fingertips, legs together or open on mat, feet flexed; 3-6 sets

Question 19

What should you cue for Spine Twist?

Answer 19

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

Question 20

What is the starting position and reps for The Saw?

Answer 20

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

Question 21

What should you cue for The Saw?

Answer 21

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”

Question 22

What is the starting position and reps for Rolling Like a Ball?

Answer 22

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

Question 23

What should you cue with Rolling Like a Ball?

Answer 23

eyes stay on pubis/heels, deepen abdominal scoop to roll back and up, keep heels close to buttocks throughout, roll to shoulder blades only

Question 24

What is the starting position and reps for Open Leg Rocker?

Answer 24

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

Question 25

What should you cue for Open Leg Rocker?

Answer 25

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

Question 26

What are the names and order of exercises in Side Lying Leg Series?

Answer 26

1. leg raises 2. passés 3. side kicks 4. grand rond de jambe 5. bicycle 6. scissors 7. hot potato 8. leg raises in back 9. quadriceps stretch 10. inner thigh lift

Question 27

What is the starting position and reps for Side Lying Leg Series?

Answer 27

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

Question 28

What should you cue with Side Lying Leg Series?

Answer 28

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

Question 29

What is the starting position and reps for Single Leg Kick?

Answer 29

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

Question 30

What should you cue with Single Leg Kick?

Answer 30

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

Question 31

What is the starting position and reps for Double Leg Kick?

Answer 31

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

Question 32

What should you cue with Double Leg Kick?

Answer 32

abs in toward spine, legs together and lengthened, pubis to mat, long neck, shoulders down

Question 33

What is the starting position and reps for Swimming?

Answer 33

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

Question 34

What should you cue for Swimming?

Answer 34

lift arms and legs as high as you can while maintaining torso stability, shoulders away from ears, pubis on mat, abs zippered up

Question 35

What is the starting position and reps for Thigh Stretch?

Answer 35

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

Question 36

What should you cue with Thigh Stretch?

Answer 36

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

Question 37

What is the starting position and reps for Swan?

Answer 37

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

Question 38

What should you cue with Swan?

Answer 38

"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

Question 39

What is the starting position and reps for Swan Dive?

Answer 39

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

Question 40

What should you cue with Swan Dive?

Answer 40

"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

Question 41

What is the starting position and reps for Roll Up?

Answer 41

supine on mat, arms stretched back overhead on mat, legs straight and TOGETHER, feet pointed OR flexed; 4-6 reps

Question 42

What should you cue with Roll Up?

Answer 42

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

Question 43

What is the starting position and reps for Roll-Over?

Answer 43

lying supine, arms long by sides on mat, palms pressing down, legs straight and together on mat, feet pointed; 4-6 reps

Question 44

What should you cue with Roll-Over?

Answer 44

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