Lolita's Legacy Mat - SET 2

Question 1

What is the starting position and reps of The Teaser?

Answer 1

lying supine, legs together and parallel, feet pointed, arms reaching back overhead; 3-4 reps

Question 2

What should you cue with The Teaser?

Answer 2

arms and legs reach in opposition as they lift toward ceiling at the same time, balance behind sitz bones at the top of the movement, arms stay parallel to legs, round spine as you lower back, chest lifted as you come up, gaze toward toes as you come up, reach fingernails to toenails at top of movement, shoulders down

Question 3

What is the starting position and reps for Single Straight Leg Stretch?

Answer 3

supine on mat, legs together and parallel, toes pointed, arms beside hips, palms down; 4-8 reps

Question 4

What should you cue for Single Straight Leg Stretch?

Answer 4

stay in center line, head and shoulders cue forward, gaze toward pelvis, activate glute by placing “kiss” on lowered leg, bend elbows to bring leg closer to face, shoulders down

Question 5

What is the starting position and reps for Double Straight Leg Lower & Lift?

Answer 5

supine on mat, head down, legs together and parallel, toes pointed, arms raised above head (then first move is to bend legs in, bring them to 90 degrees, and bring hands behind head with elbows wide); 4-6 reps

Question 6

What should you cue with Double Straight Leg Lower & Lift?

Answer 6

gaze on abs, legs in alignment, “kiss” as legs lower

Question 7

What is the starting position and reps for Criss-Cross?

Answer 7

supine on mat, knees to chest, hands clasped behind head, upper body curled forward with head and shoulders off mat, elbows wide; 6-8 sets

Question 8

What should you cue with Criss-Cross?

Answer 8

pelvis stays still as legs move, lead with eyes to twist, keep elbows wide without touching mat, rotate from rib cage

Question 9

What is the starting position and reps for Neck Pull?

Answer 9

supine on mat, hands clasped behind head, elbows wide, legs together (also, straight & parallel), feet FLEXED; 5-8 reps

Question 10

What should you cue for Neck Pull?

Answer 10

press heels down into mat, lift ribs up off pelvis to create length in your torso as elbows reach to knees, maintain belly button to spine, press head into hands to reach back, gaze forward, gaze between legs in flexion, scoop abs to articulate down; 5-8 sets

Question 11

What is the starting position and reps for The Boomerang?

Answer 11

forward spine flexed over straight legs, right leg crossed over left leg, feet POINTED, arms straight, palms down on mat with fingers pointing toward feet or placed on top of legs with wrists crossed (OR seated tall with arms beside hips, palms down on mat, legs crossed with feet pointed); 3-6 sets

Question 12

What should you cue with The Boomerang?

Answer 12

articulate spine down on mat as arms and palms press on mat to lift legs, stay off cervicals, zipper legs together, keep legs long, shoulders down, long neck; 3-6 sets

Question 13

What is the starting position and reps for The Seal?

Answer 13

sit on mat, flex spine to balance behind sitz bones, gaze at pubis, arms between legs as hands lightly hold outside of ankles, knees bent toward chest and open slightly wider than shoulders, soles of feet together, belly button toward spine; 4-6 reps

Question 14

What should you cue with The Seal?

Answer 14

gaze at pubis, draw navel deeper into spine to roll back, stay on shoulders and off cervicals to roll back, keep heels close to you as you roll

Question 15

What is the starting position and reps for The Crab?

Answer 15

sit cross legged, hold feet across toes, lift knees off mat, lift feet off mat to balance behind sitz bones, flex spine, bring gaze toward mat; 3-4 reps

Question 16

What should you cue for The Crab?

Answer 16

maintain knees close to shoulders on roll back, draw navel into spine to roll back and forward, avoid too much momentum, avoid pressing head down (to avoid compressing cervicals) on mat

Question 17

What is the starting position and reps for Shoulder Bridge?

Answer 17

lying supine, knees bent with feet on floor aligned with ischiums, arms long on mat beside hips, palms down (once leg lifts up, foot is pointed); 4 sets (three times each leg without alternating is one set)

Question 18

What should you cue with Shoulder Bridge?

Answer 18

arms and palms press down on mat, reach through knees when pressed up, keep hips, knees, & ankles aligned, distribute weight between feet and shoulders, reach leg long while moving & keep hips pressing up

Question 19

What is the starting position and reps for Mermaid?

Answer 19

sit in “z” sit, with right leg bent in front of body & left leg bent by side, arms open to sides slightly lower than and in front of shoulders, PALMS FORWARD, head and gaze forward (if “z” is not comfortable, sit cross-legged or straight legs open–may also sit on box); 4-8 sets

Question 20

What are the variations of Mermaid called?

Answer 20

Variation 1: Snake and Twist (PALMS FORWARD, gaze follows “your snake”)
Variation 2: Cleopatra (PALMS DOWN, gaze stays “on your ring”)
Variation 3: Spine Rotation with Arm Press (PALMS FORWARD)

Question 21

What should you cue for Mermaid and its variations?

Answer 21

keeping opposite hip on floor, move arm in a wide arc, lengthen through fingertips with soft elbow, ribs in body, head and neck aligned with shoulders, cue gaze for variations, keep bottom side lifted when flexing, shoulders down

Question 22

What is the starting position and reps for Hip Twist (Circles)?

Answer 22

sit tall on mat, legs extended forward on mat (first MOVE is to bend knees toward chest & stretch legs toward ceiling), lean back to sit behind sitz bones, straight arms behind you with palms on mat, fingertips facing away from you, FEET POINTED; 4 sets (one set alternates right and left circle)

Question 23

What should you cue for Hip Twist (Circles)?

Answer 23

lengthen neck, shoulder blades down, legs together, slight pause at end of each circle, flowing movement

Question 24

What is the starting position and reps for Leg Pull (“Leg Pull Back”)?

Answer 24

sit tall on mat, lean slightly back, arms straight and behind hips, FINGERS facing OUT TO SIDES, legs straight and parallel, feet pointed, shoulders down, gaze straight ahead; 4-6 sets

Question 25

What should you cue for Leg Pull (“Leg Pull Back” -you start seated, facing up)?

Answer 25

gaze toward foot of raised leg, press palms into mat to keep shoulders down and arms straight, legs straight and pelvis lifted through movement

Question 26

What is the starting position and reps for Jack-Knife?

Answer 26

supine on mat, arms and palms pressing down and slightly open on mat, both knees bent into chest (first movement on FIRST REP is to extend legs to 90 degrees, on subsequent REPS you will lower legs to 45); 3-4 reps

Question 27

What should you cue for Jack-Knife?

Answer 27

head stays on mat, weight across shoulders, lengthen through torso, press arms down to help lift you and to help keep chest wide, legs zippered together, wrists and fingers stay on mat, press hips forward in roll over to lift legs up to 180 degrees

Question 28

What is the starting position and reps for Cork-Screw?

Answer 28

supine on mat, arms and palms down and slightly open by sides on mat, legs straight and together (first movement is to bend knees toward chest and straighten legs to 90 degrees); 3-5 sets

Question 29

What should you cue for Cork-Screw?

Answer 29

use your core to circle your legs around, collarbones open wide, arms and palms pressing down, legs together, think of legs moving around the hours of a clock, lower legs only to challenge point to maintain core control, torso length through spine articulation, keep legs parallel to floor when coming overhead in roll over position

Question 30

What is the starting position and reps for Kneeling Side Kick (Raises, Side Kick) – and the optional Side Bend with both legs straight)?

Answer 30

kneeling tall on mat, arms in a “T” slightly below shoulders (first movement in RAISES is to bend to right, right palm on mat, fingers away from you, extend left leg out to side, toes pointed, big toe touching mat – first movement in SIDE KICK is to lift left leg in line with kick, swinging forward with flexed foot and backward with pointed foot); 3-6 reps of 4x Raises and 4x Side Kicks

Optional Side Bend with both legs straight: start in side plank, other arm lifted aligned with supportive hand. Do lateral flexion (Mermaid), Snake and Twist, and end with Star

Question 31

What should you cue for Kneeling Side Kick?

Answer 31

ribs into body, long through torso, stabilize torso, maintain head, neck, and shoulder alignment, reach long with leg

Question 32

What is the starting position and reps for the Inversion Series (Scissors, Bicycle, and Helicopter?

Answer 32

supine on mat, legs straight and together on mat, feet pointed, arms long by sides, palms down (first movement of exercises is to bring knees to chest and lift legs to 90 degrees before rolling over to bring legs overhead to 45 degrees, then lifting legs to 180 degrees, balancing on shoulder blades and bringing hands to back to support spine); 1 complete set of Scissors (8x), Bicycle (8x), & Helicopter (4x in each direction)

Question 33

What are the exercises in the Inversion Series?

Answer 33

Scissors –left leg reaches back and right leg reaches forward, pulse and switch legs, 8x

Bicycle –bicycle leg forward, lengthening through hip while opposite leg bends and reaches toward face, straighten leg and “bicycle’ with POINTED FEET FORWARD and REVERSE WITH FLEXED FEET, 8x

Helicopter –legs open to sides, circle one leg forward, other leg back without passing midline, return legs to side split & reverse, 4x in each direction

Question 34

What should you cue with the Inversion Series?

Answer 34

long spine and leg alignment, stay off cervicals, reach leg long and away from you, emphasize forward leg extension in Bicycle & Scissors, leg circles stop in line with sitz bones (do not cross midline)

Question 35

What is the starting position and reps for Control Balance?

Answer 35

lying supine, arms slightly open by sides on mat, palms down, legs straight and together, feet pointed (first movement is to bend knees into chest and extend legs to 90 degrees before rolling legs over shoulders, then circling arms up to overhead; 2-4 sets

Question 36

What should you cue with Control Balance?

Answer 36

length through torso, straight arms, weight on shoulders, lift bottom leg out to lift top leg long toward ceiling, legs straight, pelvis lifted off ribs and reaching up toward ceiling, switch legs with control

Question 37

What is the starting position and reps for Leg Pull Front (gaze on mat in plank)?

Answer 37

quadruped, neutral spine, lengthen right leg on mat to curl toes under, lengthen left leg to meet right leg, curl toes under to lift knees and thighs off mat and lift into plank; 3-6 sets

Question 38

What should you cue for Leg Pull Front (gaze on mat in plank)?

Answer 38

long spine, head, neck and leg alignment, width across back, shoulder blades open and down, palms down, insides of elbows facing each other, reach legs long and away from you

Question 39

What is the starting position and reps for Rocking?

Answer 39

prone on mat, knees bent and opened hip distance, feet pointed, arms back, hands grasping tops of feet (an option is to hold shins); 4 reps

Question 40

What should you cue to with Rocking?

Answer 40

abs pulled in, let gaze lead you, head does not move up and down–do not compress or change position of cervical spine, body stays in one shape during rocking, exhale upon extension to engage abs and pelvic floor

Question 41

What is the starting position and reps for Push Up?

Answer 41

standing tall, feet parallel, arms by sides (or quadruped position)

Variation 1: in quadruped, lengthen legs out to plank, one by one…
Variation 2: standing tall, roll down, walk hands to plank…
ADD ELEPHANT: standing tall, roll down, walk forward on hands, keep heels down, gaze at abs, ears next to arms, lift and lower heels to mat 3x, THEN walk hands forward to execute Push Up.

4-10 reps before walking hands back toward feet to roll up to standing (both variations end with standing)

Question 42

What should you cue to in Push Up?

Answer 42

exhale on the up, flat hands on mat to walk back to legs (bend legs OR externally rotate legs/feet and lift heels, if necessary), “1,2,3–you’re there” when walking out, “push the mat away,” straight line from head to heels, elbows close to body or slightly out, gaze directly to mat, heels down on Elephant