Mat

Question 1

Abdominal Work

Answer 1

Hundred Prep F: Spinal Flexors Hip Flexors Shoulder Extensors

Roll Up F : Spinal Flexors Spinal Extensors Hip Flexors

Leg Circles F :Spinal Flexors/Extensors Hip Flexors Hip Adductors

Hundred I :Spinal Flexors Hip Flexors Shoulder Flexors/extensors

Double Leg Stretch I : Spinal Flexors Hip Flexors

Single Leg Stretch I: Spinal Flexors Hip Extensors/Flexors Elbow Extensor

Criss Cross I:Spinal Rotators Spinal Flexors Hip Extensors/Flexors

Hamstring Pull 1 I :Spinal Flexors Hip Flexors/Extensors

Hamstring Pull 2 I:Spinal Flexors Hip Flexors/Extensors

Hamstring Pull 3 I: Spinal Flexors Spinal Rotators Hip Flexors/Extensors

Neck Pull A: Spinal Flexors/Extensors Hip Flexors/Extensors

Question 2

Spinal Articulation

Answer 2

Rolling Like a Ball F: Spinal Flexors/Extensors Elbow Flexors

Spine Stretch F: Hip Extensors Spinal Flexors/Extensors

Seal Puppy I: Spinal Flexors/Extensors Hip Adductors

Roll Over I: Spinal Flexors Hip Flexors/Extensors

Open Leg Rocker I: Spinal Flexors/Extensors

Control Balance A: Hip Extensors Spinal Flexors

Jackknife A: Spinal Flexors Hip Extensors Spinal Extensors Shouler Extensors

Push-Up A: Elbow Extensors Scapula Stabilizers Spinal Flexors

Boomerang A: Spinal Flexors/ Extensors Hip Flexors

Crab A: Spinal Flexors/Extensors Elbow Extensors

Question 3

Lateral Flexion/Rotation

Answer 3

Side Lidts F: Spinal Lateral Flexors Spinal Flexors/Extensors Hip Adductors

Saw I: Hip Extensors Spinal Extensors Spinal Rotators

Spine Twist I: Spinal Rotators Spinal Extensors

Corkscrew I: Spinal Flexors Spinal Rotators Hip Flexors

Side Kick I: Spinal Lateral Flexors Spinal Flexors/Extensors Hip Flexors/Extensors

Hip Circles Prep A: Spinal Flexors Spinal Rotators Hip Flexors

Side Kick Kneeling A :Spinal Lateral Flexors Spinal Flexors/Extensors Hip Flexors/Extensors

Side Bend A:Spinal Lateral Flexors Scapular Stabilizers Shoulder Adductors

Corkscrew Advanced A: Spinal Rotators Spinal Flexors Hip Flexors

Hip Circles A:Spinal Rotators Spinal Flexors/Extensors Hip Flexors

Twist A: Spinal Lateral Flexors Spinal Rotators Scapula Stabilizers Shoulder abductors

Question 4

Back Extension

Answer 4

Back Extension F: Spinal Extensors/Flexors

Single Leg Kick I:Spinal Extensors Hip Extensors Knee Flexors Spinal Flexors

Double Leg Kick I: Spinal Extensors Hip Extensors Knee Flexors

Swimming I:Spinal Extensors Hip Extensors Shoulder Flexors

Rocking Prep I: Spinal Extensors Hip Extensors Knee Extensors

Swan Dive Prep A :Spinal Extensors Hip Extensors Spinal Flexors

Rocking A: Spinal Extensors Hip Extensors Spinal Flexors

Swan Dive Prep with Catch A:Spinal Extensors Hip Extensors Spinal Flexors

Swan Dive A: Spinal Extensors Hip Extensors Spinal Flexors

Question 5

FBI/Bridging

Answer 5

Cat Stretch I: Spinal Flexors/Spinal Extensors

Front Support I:Spinal Flexors/Extensors Hip Flexors Scapular Stabilizers

Back Support I:Shoulder Extensors Hip Extensors Spinal Extensors

Shoulder Bridge Prep I:Spinal Flexors/Extensors Hip Extensor/Flexors

Leg Pull Front I: Spinal Flexors Spinal Extensors Hip Extensors Scapular Stabilizers

Leg Pull Back I:Hip Extensors/Flexors Shoulder Extensors Spinal Extensors

Teaser Prep I: Spinal Flexors/Extensors Hip Flexors

Shoulder Bridge I:Spinal Flexors/Extensors Hip Flexors/Extensors

Teaser 1 A: Spinal Flexors/Extensors Hip Flexors

Scissors A: Hip Flexors/Extensors Spinal Flexors

Bicycle A: Hip Flexors/Extensors Spinal Flexors

Teaser 2 A: Spinal Flexors/Extensors Hip Flexors

Teaser 3 A: Spinal Flexors/Extensors Hip Flexors

Question 6

Foundation

Answer 6

Pelvic Curl F: Spinal Flexors Hip Extensors

Spine Twist Supine F:Spinal Flexors Spinal Rotators Hip Extensors

Chest Lift F: Spinal Flexors Hip Adductors

Chest Lift with Rotation F: Spinal Flexors Spinal Rotators

Single Leg Lift F: Hip Flexors Spinal Flexors/Extensors

Leg Changes F: Hip Flexors Spinal Flexors/Extensors

Question 7

Leg Work

Answer 7

Gluteals Side Lying Series

Side Leg Lift F: Hip abductors Spinal flexors/extensors

Forward & Lift F: Hip abductors Spinal flexors/extensors

Forward with Drops F: Hip abductors Spinal flexors/Spinal extensors

Adductor Lift F: Hip adductors Spinal flexors/Spinal extensors

Gluteals Kneeling Series

Hip Abduction Bent Knee F:Hip abductors Spinal flexors/extensors

Hip Extension Bent Knee F: Hip extensors Spinal flexors/extensors

Hip Extension Straight Leg F : Hip extensors
Spinal flexors/extensors

Sitting Series

Ankles F : Hip adductors Spinal flexors/extensors

Below Knees F : Hip adductors Spinal flexors/extensors

Above Knees F : Hip adductors Spinal flexors/extensors

Supine Series

Adductor Squeeze F : Hip adductors Spinal flexors/extensors

Knees F : Hip adductors Spinal flexors Hip flexors

Ankles F : Hip adductors Spinal flexors Hip flexors

Prone Series

Ankles Bent Knees : Hip adductors Hip extensors Spinal extensors/flexors

Ankles Straight Knees F Hip adductors Hip extensors Spinal extensors/flexors

Hamstrings F: Knee flexors Hip extensors Spinal extensors/flexors

Question 8

Arm Work

Answer 8

Arms Series

Arms Bent F: Shoulder horizontal adductors
Scapular stabilizers

Arms Straight F: Shoulder horizontal adductors
Scapular stabilizers Elbow extensors

Arms Overhead F : Shoulder flexors Shoulder abductors Scapular stabilizers Elbow extensors

Single Arm Side Press F : Shoulder adductors
Scapular stabilizers

Single Arm Bicep F : Elbow flexors
Scapular stabilizers