Mat - Fundamental Flashcards
Pelvic Curl
Block: Foundation
Level: Fundamental
Setup: Lying supine in neutral spine position, legs parallel, knees bent, feet on Mat, arms by side
Movement: Exhale: Roll pelvis and spine up, Inhale: Pause, Exhale: Roll pelvis and spine down, Inhale: Pause
Muscle Focus: Spinal flexors, hip extensors
Objectives: Spinal articulation, hip extensor control, pelvic lumbar stabilization
Cues: Draw abdominals in prior to movement, maximize lumbar flexion as pelvis and spine roll up and down, articulate through each vertebra, return to neutral spine after each rep
Spine Twist Supine
Block: Foundation
Level: Fundamental
Setup: Lying supine, arms in T-position, palms facing up (or holding handles), legs in tabletop (hips and knees at 90 degrees)
Movement: Inhale: Lower legs to one side, Exhale: Lift legs to center, return to start position, alternate sides
Muscle Focus: Spinal flexors, spinal rotators, hip flexors
Objectives: Spinal flexor control, spinal rotator control and stretch, pelvic lumbar stabilization
Cues: Keep shoulders relaxed and scapulae on Mat, move legs and pelvis as one unit, initiate rotation with abdominals
Chest Lift
Block: Foundation
Level: Fundamental
Setup: Lying supine in neutral spine position, legs parallel, knees bent, feet hip width apart, fingers interlaced behind head
Movement: Exhale: Lift head and chest, Inhale: Pause, Exhale: Lower chest and head, return to start position, Inhale: Pause
Muscle Focus: Spinal flexors, hip adductors
Objectives: Spinal flexor strength, pelvic lumbar stabilization
Cues: Maintain pelvic stabilization, keep head aligned with spine when lifting into spinal flexion, allow head to rest in hands, engage hip adductors throughout
Chest Lift w/ Rotation
Block: Foundation
Level: Fundamental
Setup: Start in chest lift position
Movement: Exhale: Rotate to one side, Inhale: Return to center, Exhale: Rotate to other side, Inhale: Return to center
Muscle Focus: Spinal flexors, spinal rotators
Objectives: Spinal flexor strength, spinal rotator strength, pelvic lumbar stabilization
Cues: Maintain pelvic stabilization, maximize rotation while avoiding lateral flexion, move head, shoulders and chest together as one unit, maintain trunk flexion at consistent height
Single Leg Lift
Block: Foundation
Level: Fundamental
Setup: Lying supine in neutral spine position, knees bent, feet on Mat, arms by sides
Movement: Exhale: Lift one leg, plantar flex foot, Inhale: Lower leg, touch mat with toes change leg after 5 repetitions
Muscle Focus: Hip flexors, spinal flexors, spinal extensors
Objectives: Hip flexor control, hip dissassociation, pelvic lumbar stabilization
Cues: Maintain pelvic lumbar stabilization, keep shoulders relaxed, maintain consistent angle of knee joint (90 degrees)
Leg Changes
Block: Foundation
Level: Fundamental
Setup: Start in Single Leg Lift Position
Movement: Inhale: Lift one leg, foot plantar flexed, Exhale: Switch legs
Muscle Focus: Hip flexors, spinal flexors, spinal extensors
Objectives: Hip flexor control, hip disassociation, pelvic lumbar stabilization
Cues: Maintain pelvic lumbar stabilization, keep shoulders relaxed, maintain consistent angle of knee joint (90 degrees)
Hundred Prep
Block: Abdominal Work
Level: Fundamental
Setup: Lying supine, legs in tabletop, arms overhead, palms facing up
Movement: Exhale: Lift arms, head and chest, bringing arms to sides, Inhale: Lower body, return to starting position
Muscle Focus: Spinal flexors, hip flexors, should extensors
Objectives: Spinal flexor strength, pelvic stabilization, shoulder extensor control
Cues: Move head and chest as one unit, maintain pelvic and lumbar stabilization, minimize neck tension, maintain tabletop position with legs
Roll Up
Block: Abdominal Work
Level: Fundamental
Setup: Lying supine in neutral spine position, arms overhead, palms facing each other, legs straight and together, feet plantar flexed
Movement: Inhale: Lift arms up and forward, followed by head and chest, Exhale: Roll up, Inhale: Pause, Exhale: Roll down, return to start position
Muscle Focus: Spinal flexors, spinal extensors, hip flexors
Objectives: Spinal flexor strength, spinal mobility and stability, hip flexors control
Cues: Pause briefly in Chest Lift position, maintain C-curve position when rolling up and down, pause when shoulders are aligned above hip joints, keep head aligned with spine
Leg Circles
Block: Abdominal Work
Level: Fundamental
Setup: Lying supine, arms down by sides, one leg straight up to ceiling, foot dorsiflexed, other leg on Mat, foot plantar flexed
Movement: Inhale: Bring leg across center line, circle down and around, Exhale: Repeat circle, same direction Reverse directions at 5 repetitions, change leg
Muscle Focus: Spinal flexors, spinal extensors, hip flexors, hip adductors
Objectives: Pelvic lumbar stabilization, hip diassociation
Cues: Keep shoulders stable, maintain fluid movement, keep circles within range of pelvic lumbar control
Roll-Like-a-Ball
Block: Spinal Articulation
Level: Fundamental
Setup: Sitting in balanced position, body in ball shape, legs bent, hands on shins (close to ankles) feet off Mat
Movement: Inhale: Roll back, Exhale: Roll forward, return to start position
Muscle Focus: Spinal flexors, spinal extensors, elbow flexors
Objectives: Trunk stabilization, shoulder stabilization, elbow flexor control
Cues: Maintain fluid movement, keep ball shape consistent, keep head aligned with spine, keep pulling legs towards chest and heels towards sit bones
Spine Stretch
Block: Spinal Articulation
Level: Fundamental
Setup: Sitting upright, legs straight, feet dorsiflexed, shoulder width apart, arms straight and reaching forward, parallel to Mat, palms facing each other
Movement: Inhale: Prepare, Exhale: Roll down and forward through the spine, Inhale: Prepare, Exhale: Roll up through spine, return to start position
Muscle Focus: Hip extensors, spinal flexors, spinal extensors
Objectives: Hip extensor stretch, spinal articulation, trunk stabilization
Cues: Keep toes facing ceiling throughout, maintain scapular stabilization, articulate spine as if rolling up and down a wall, following roll down tip pelvis forward, prior to rollup return pelvis to upright position
Side Lifts
Block: Lateral flexion/rotation
Level: Fundamental
Setup: Lying on side in neutral spine position, bottom arm straight and palm facing up, head resting on arm, pelvis perpendicular to Mat, legs together, top hand placed on Mat, elbow bent
Movement: Exhale: Lift legs, Inhale: Lower legs, without touching Mat change sides after 10 reps
Muscle Focus: Spinal lateral flexors, spinal flexors, spinal extensors, hip adductors
Objectives: Spinal lateral flexor strength, trunk stabilization, hip adductor control
Cues: Bias work towards abdominals (move legs slightly forward of center line if necessary), keep neck and shoulders relaxed, move legs as one unit when tilting pelvis
Back Extension
Block: Back Extension
Level: Fundamental
Setup: Lying prone, head aligned with spine, arms straight and by sides, pressing against legs
Movement: Inhale: Lift upper trunk, Exhale: Lower upper trunk, without touching mat
Muscle Focus: Spinal extensors, spinal flexors
Objectives: Spinal extensor strength, pelvic lumbar stabilization
Cues: Keep head aligned with spine, keep legs together, maintain abdominal support
Rest Position
Setup: Kneeling with legs together, pelvis resting on heels, chest resting on thighs, arms reaching forward, neck relaxed
Movement: Breathe freely, relaxing neck, back and shoulders
Muscle Focus: Spinal extensors
Objectives: Relaxation, stretch lumbar spine
Cues: Allow pelvis to sink towards heels, visualize lumbar vertebrae opening, breathe fully and relax deeper with each exhalation
