POP 22 options

Question 1

plie squats/variations/combos

Answer 1

limit range of motion

Question 2

twisting windmill

Answer 2

reach legs instead of floor

Question 3

tip toe tuck

Answer 3

limit range of motion and keep heels down

Question 4

lunge to hamstring stretch

Answer 4

keep back knee down

Question 5

walking downward dog splits

Answer 5

lift and lower heels

Question 6

hundreds single leg extension

Answer 6

dip toe to floor instead of extending leg

Question 7

double leg stretch

Answer 7

extend legs up at 90-degree angle and rest head

Question 8

roll up

Answer 8

keep legs bent, assist with hands behind knees, roll down halfway with a C curve of spine

Question 9

fire hydrant/variations

Answer 9

limit range of motion

Question 10

fire hydrant kick outs

Answer 10

tap toe to side on the floor

Question 11

criss cross

Answer 11

keep feet glued to floor with legs bent

Question 12

cheerleader L

Answer 12

bend bottom leg, tip toe on the ground

Question 13

clap back abs

Answer 13

bend bottom leg, tip toe on the ground, clap in front of leg

Question 14

table top leg extensions

Answer 14

limit range of motion, bring legs up higher

Question 15

mountain climbers

Answer 15

stay on all fours, tap legs back on floor

Question 16

squat

Answer 16

limit range of motion

Question 17

plank jack hop ins

Answer 17

in plank, alternate tapping toes out to side

Question 18

narrow squat pulse

Answer 18

limit range of motion

Question 19

inner thigh lifts

Answer 19

rest top leg on floor, rest head on arm

Question 20

inner thigh circles forward

Answer 20

rest top leg on floor, rest head on arm

Question 21

inner thigh circles backward

Answer 21

rest top leg on floor, rest head on arm

Question 22

leg raises

Answer 22

rest top leg on floor, rest head on arm

Question 23

half cobra pushup/3x pulse

Answer 23

push up on knees, limit range of motion

Question 24

springing pushup

Answer 24

limit range of motion

Question 25

double leg pushes

Answer 25

only extend top leg

Question 26

rowing abs

Answer 26

remove leg extensions

Question 27

cha cha abs

Answer 27

limit range of motion, sit up higher

Question 28

swimmers

Answer 28

bird dog

Question 29

reverse snow angels/slow pulse

Answer 29

perform arm movements while kneeling and hinging at hips

Question 30

step back lunge/pulse

Answer 30

limit range of motion

Question 31

triple repeater/single knee to mario hops

Answer 31

remove hop, sub with releve

Question 32

rocking squat

Answer 32

limit range of motion

Question 33

single leg drop

Answer 33

keep legs bent, dip toe to ground

Question 34

double leg lift

Answer 34

keep legs bent, dip toes to ground

Question 35

hollow body levels

Answer 35

keep legs bent in table top

Question 36

double leg stretch

Answer 36

extend legs up at 90-degree angle and rest head on floor

Question 37

upward dog

Answer 37

on knees, hands on back stretch back

Question 38

lizard

Answer 38

start with body upright hands on hips/legs, to go further bring hands to ground

Question 39

chest opener

Answer 39

kneeling, bring one arm up and drop hand behind back, extend other arm out, reach around to hold your own hand