Mat Exercises Flashcards by Stephanie Murphy

Q

A

Half Curl

Tier 1

Upper Abdominals

Flexion

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Q

A

Half Swan 1

Tier 1

Erector Spinae

Extension

AKA Upper Back Strengthener 1

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Q

A

Superman

Tier 1

Erector Spinae

Neutral

(Upper Back Strengthener 2)

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Q

A

Toe Taps 1

Tier 1

Lower Abdominals

Lumbar Flexion

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Q

A

Hundreds 1

Tier 1

Abdominals

Flexion

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Q

A

Half Roll Down

Tier 1

Abdominals

Flexion

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Q

A

One Leg Circle

Tier 1

Abdominals

Neutral

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Q

A

Spine Twist

Tier 1

Internal/External Obliques

Rotation

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Q

A

Rolling Like a Ball

Tier 1

Abdominals

Flexion

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Q

A

Single Leg Stretch 1

Tier 1

Abominals

Flexion

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Q

A

Obliques 1

Tier 1

Abdominals

Flexion/Rotation

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Q

A

Shoulder Bridge 1

Tier 1

Hip Extensors

Neutral

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Q

A

Roll Over Hip Lift

Tier 1

Abdominals

Flexion

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Q

A

Half Swan 2

Tier 1

Erector Spinae

Extension

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Q

A

Heel Squeeze

Tier 1

Hip Extensors, Adductors

Neutral

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Q

Bottom Leg Should be Bent in Images

A

Side Kicks 1

Bottom Leg Bent

Tier 1

Hip Flexors, Extensors

Neutral

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Q

A

Side Leg Lift Series 1

Tier 1

Hip Abductors & Adductors

Neutral

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Q

A

Spine Stretch Forward

Tier 1

Abdominals

Flexion

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Q

A

Swan Dive 1

Tier 1

Erector Spinae

Extension

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Q

A

Watch Dog

Tier 1

Obliques

Neutral

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Q

A

Short Plank 1

Tier 1

Abdominals, Erector Spinae, Deep Spinal Stabilizers

Neutral

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Q

A

Push Up 1

(All 4’s)

Tier 1

Pecs, Triceps, Abdominals

Neutral

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Q

A

Half Curl with Breath

Tier 2

Upper Abdominals

Flexion

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Q

A

Half Curl/Half Arch

Tier 2

Abdominals/Erector Spinae

Flexion/Extension

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Toe Taps 2 Tier 2 Lower Abdominals Flexion

Hundreds 2 (Legs Straight) Tier 2 Abdominals, Hip Flexors Flexion

Half Roll Down with Breath Tier 2 Abdominals Flexion

Roll Up Tier 2 Abdominals Flexion

Single Leg Stretch 2 Tier 2 Abdominals Flexion

Obliques 2 Tier 2 Abdominals (Obliques) Flexion

Shoulder Bridge 2 Tier 2 Hip Extensors Neutral

Breast Stroke Tier 2 Erector Spinae Extension

One Leg Kick 1 Tier 2 Hip Extensors Neutral

Saw Tier 2 Obliques/Multifidus Rotation/Flexion

Neck Pull 1 Tier 2 Abdominals Flexion

Obliques Roll Down 1 Tier 2 Abdominals Flexion/Rotation

Side Kicks 2 Bottom Leg Straight Tier 2 Hip Flexors/Extensors Neutral

Side Leg Lift Series 2 Tier 2 Abdominals/Hip Abductors Neutral

Open Leg Rocker Balance Tier 2 Abdominals, Hip Flexors Flexion

Teaser 1 Tier 2 Abdominals Flexion

Swan Dive 2 Slow rock - one leg at a time Tier 2 Spinal and Hip Extensors Extension

Swimming 1 Slow swim - Contralateral lifts Tier 2 Erector Spinae/Hip Extensors Extension

Short Plank 2 Tier 2 Trunk Stabilizers, Abdominals, Shoulders Neutral

Side Bend 1 Side Plank Tier 2 Lats, Pecs Neutral

Push Up 2 Short Plank/Knees Tier 2 Pecs, Triceps, Abdominals Neutral

Hundreds 3 with Ring Tier 3 Abdominals Flexion

Double Leg Stretch Tier 3 Abdominals Flexion

Scissors Tier 3 Abdominals Flexion

Shoulder Bridge 3 Tier 3 Hamstrings/Glutes Neutral

Roll Over Tier 3 Abdominals Flexion

One Leg Kick 2 Tier 3 Hamstrings Neutral

Neck Pull 2 Tier 3 Abdominals/Hip Flexors Flexion

Obliques Roll Down 2 Tier 3 Obliques Rotation/Flexion

Side Kicks 3 Hands behind head Tier 3 Hip Flexors, Hip Extensors and Abductors Neutral

Side Leg Lift Series 3 Tier 3 Obliques Lateral Flexion

Teaser 2 Tier 3 Abdominals Flexion

Open Leg Rocker Tier 3 Abdominals, Hip Flexors Flexion

Double Leg Kick Tier 3 Erector Spinae/Hip Extensors Extension

Swan Dive 3 Slow Rock Tier 3 Erector Spinae/Hip Extensors Extension

Swimming 2 Tier 3 Erector Spinae/Hip Extensors Extension

Short Plank 3 Tier 3 Pec Major, Abdominals Neutral

Leg Pull Front Tier 3 Abdominals/Shoulder Girdle Stabilizers Neutral

Leg Pull 1 Tier 3 Hip Extensors/Shoulder Girdle Neutral

Hip Twist 1 Tick-Tock Tier 3 Abdominals Flexion

Seal Tier 3 Abdominals Flexion

Side Bend 2 Tier 3 Obliques/Shoulder Girdle Stabilizers Lateral Flexion

Push Up 3 Full Plank Tier 3 Pect Major, Biceps, Triceps Neutral

Hundreds 4 Lowering Legs Tier 4 Abdominals Flexion

Slow Double Leg Stretch Tier 4 Abdominals Flexion

Jack Knife Tier 4 Abdominals Flexion

Teaser 3 Tier 4 Abdominals Flexion

Swan Dive 4 Rock and Catch Tier 4 Erector Spinae, Glutes and Hamstrings Extension

Hip Twist 2 Tier 4 Abdominals/Hip Flexors Flexion

Corkscrew Tier 4 Abdominals Flexion

Push Up 4 Tier 4 Biceps, Triceps, Core Stabilizers Neutral

Scissors in the Air Tier 5 Abdominals, Hip Extensors Flexion

Bicycle in the Air Tier 5 Abdominals Flexion

Teaser 4 Tier 5 Abdominals/Hip Flexors Flexion

Teaser 5 To infinity and beyond Tier 5 Abdominals/Hip Flexors Flexion

Swan Dive 5 Tier 5 Erector Spinae/Hip Extensors Extension

Leg Pull 2 Tier 5 Hip extensors/ Shoulder Girdle Stabilizers Neutral

Control Balance Tier 5 Abdominals, Glutes and Hip Extensors Flexion

Side Kick Kneeling Tier 5 Hip Abductors, Flexors, Extensors Neutral

Side Bend with Twist Tier 5 Obliques, Shoulder Girdle Stabilizers Lateral Flexors

Side Body Twist Tier 5 Abdominals Lateral Flexion/Flexion/Rotation

Lobster Tier 5 Erector Spinae/Hip Extensors Extension

Rocking Tier 5 Erector Spinae Extension

Boomerang Tier 5 Abdominals, Hip Flexors Flexion

Push Up 5 (One Leg) Tier 5 Biceps, Triceps, Core Stabilizers Neutral