Mat - Intermediate

Question 1

Hundred
Block: Abdominal Work
Level: Intermediate

Answer 1

Setup: Starting in Hundred Prep position

Movement: Exhale: Lift arms, head and chest, bringing arms to side of body, parallel to Mat, simultaneously straighten legs forward, Inhale: Pause, Exhale: Pump arms up and down for five counts, Inhale: Pump arms up and down for five counts, continue for 10 breath cycles, Final exhale: Lower body, return to start position

Muscle Focus: Spinal flexors, hip flexors, shoulder flexors, shoulder extensors

Objectives: Spinal flexor strength, pelvic lumbar stabilization

Cues: Keep pumps of arms small, keep legs stable at safe height, maintain pelvic lumbar stabilization

Question 2

Double Leg Stretch
Block: Abdominal Work
Level: Intermediate

Answer 2

Setup: Lying supine, legs bent, hands on knees, shins parallel to Mat, trunk in Chest Lift

Movement: Inhale: Reach arms overhead, straighten legs forward, Exhale: Circle arms around, simultaneously bend legs toward chest, return to start position

Muscle Focus: Spinal flexors, hip flexors

Objectives: Spinal flexor strength, trunk stabilization, shoulder mobility

Cues: Keep head aligned with spine, reach arms as far back as possible, avoid scapular elevation, maintain consistent height of trunk

Question 3

Single Leg Stretch
Block: Abdominal Work
Level: Intermediate

Answer 3

Setup: Beginning in Double Leg Stretch position

Movement: Exhale: Straighten one leg, inside hand on bent knee, outside hand on top of other hand, Inhale: Switch legs and hands, Exhale: Straighten other leg, hands on bent knee, Inhale: Switch legs and hands, Final inhale: Bend both legs, return to start position

Muscle Focus: Spinal flexors, hip extensors, hip flexors, elbow flexors

Objectives: Spinal flexor strength, trunk stabilization

Cues: Maintain trunk flexion at consistent height, keep feet at same height, keep shin of bent leg parallel to Mat

Question 4

Criss Cross
Block:Abdominal Work
Level: Intermediate

Answer 4

Setup: Starting in Double Leg Stretch position, place hands behind head,

Question 5

Saw
Block:
Level: Intermediate

Question 6

Spine Twist
Block:
Level: Intermediate

Question 7

Corkscrew
Block:
Level: Intermediate

Question 8

Single Leg Kick
Block:
Level: Intermediate

Question 9

Cat Stretch
Block:
Level: Intermediate

Question 10

Front Support
Block:
Level: Intermediate

Question 11

Back Support
Block:
Level: Intermediate