Mat Sequence Flashcards by Kelsey Magnuson

Q

The Hundred

A

100

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Q

Roll-Up

A

5x

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Q

Roll Over

A

3x ea

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Q

Single Leg Circles

A

5x ea

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Q

Rolling like a ball

A

10x

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Q

Series of Five

A

List exercises

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Q

Spine stretch forward

A

5x

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Q

Open leg rocker 2

A

6x

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Q

Corkscrew 2

A

6x total

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Q

Saw

A

3x ea

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Q

Cobra Stretch

A

5x

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Q

Swan Dive

A

5x

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Q

One Leg Kick

A

3x ea

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Q

Double Leg Kick

A

3x ea

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Q

Neck Pull

A

5x

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Q

High Scissors

A

4x ea

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Q

Bicycle/Reverse

A

4x ea

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Q

Shoulder Bridge

A

3x ea

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Q

Spine Twist

A

3x ea

Q

Jackknife

A

5x

Q

Side Kick Series:

Front/back, circles

A

10x

10x

Q

Side Kick Series:

Point up/Flex down

A

5x ea

Q

Side Kick Series:

Bicycle/reverse

A

3x ea

Q

Side Kick Series:
Legs lower/lift
Double
Single

A

5x

5x

Q

Side Kick Series:

Bottom Leg Circle

A

5x

Q

Side Kick Series:

Ronde de Jambe

A

3x ea

Q

Side Kick Series:

Hot Potato

A

5-8x

Q

Side Kick Series:

Scissors

A

6x

Q

Side Kick Series:

Beats on stomach

A

10x

Q

Teaser 2

A

3x

Q

Teaser 3: legs lower/lift

A

3x3

Q

Teaser 4: One Leg

A

2x, 1x, 1x

Q

Can can (or hip circles)

A

6x

4-6x

Q

Swimming

A

20 breaths

Q

Leg Pull Front

A

4x ea

Q

Leg Pull Back

A

6x alt

Q

Kneeling Side Kicks:

Front/back

A

3-5x ea

Q

Kneeling Side Kicks:

Circles

A

3-5x ea

Q

Kneeling Side Kicks:

Bicycle

A

3-5x ea

Q

Sidebend

A

3x ea

Q

Boomerang

A

4x

Q

Seal

A

10x

Q

Crab

A

6x

Q

Rocking

A

5x

Q

Control Balance

A

6x total

Q

Mermaid

A

3x ea

Q

Push-ups

A

3 sets

3-5x