Mat Level 1

Question 1

Mat Order
*add ons to intro exercises

Answer 1

Hundred
Roll up
Leg circles
Rolling like a ball
Single leg stretch
Double leg stretch
Single straight leg stretch/scissors *
Dbl straight leg lower lifts/lower lift *
Criss cross *
Spine stretch forward
Open leg rocker prep *
Corkscrew *
Saw
Swan 1 neck roll *
Shoulder bridge prep *
Side kick series: front/back
Side kick series: up/down
Side kick series: circles *
Side kick series: inner thigh lifts and
circles
Teaser 1 leg
Teaser 1 *
Swimming prep *
leg pull front-support *
Mermaid stretch *
Seal
Push up series *

Question 2

Hundred reps

Answer 2

10 breaths/100 pumps

Question 3

The roll up reps

Answer 3

5

Question 4

One leg circle reps

Answer 4

5 each direction

Question 5

Rolling like a ball

Answer 5

6-8 rolls (omit first lesson)

Question 6

Single leg stretch reps

Answer 6

6-10

Question 7

Double leg stretch reps

Answer 7

6-10

Question 8

Scissors reps

Answer 8

6-10

Question 9

Lower lift reps

Answer 9

6-10

Question 10

Criss cross reps

Answer 10

6-10

Question 11

Spine stretch forward reps

Answer 11

5

Question 12

One leg rocker prep reps

Answer 12

10 seconds

Question 13

Corkscrew reps

Answer 13

2-4 each direction

Question 14

Swan 1 neck roll

Answer 14

3 (neck roll on last lift)

Question 15

Shoulder bridge prep reps

Answer 15

3-5

Question 16

Side kick series- front and back

Answer 16

5-10

Question 17

Side kick series: up and down reps

Answer 17

5

Question 18

Side kick series: circles

Answer 18

5-8 each direction

Question 19

Side kick series: inner thigh lifts and circles reps

Answer 19

5-8

Question 20

Teaser 1 leg

Answer 20

3-5 each leg

Question 21

Teaser 1 reps

Answer 21

3-5

Question 22

Swimming prep reps

Answer 22

20

Question 23

Leg pull front support reps

Answer 23

Hold 10 seconds

Question 24

Mermaid stretch reps

Answer 24

2-3 per side

Question 25

Seal reps

Answer 25

6-8

Question 26

Push up series

Answer 26

3-5 push ups, repeated 3 times