Practical Exam - Mat

Question 1

Saw (Mat)

Answer 1

Mat - Lateral Flexion / Rotation - Intermediate

Setup:
Sitting upright, legs straight, feet dorsi flexed and shoulder width apart, toes toward the ceiling, arms in a T position

Movement
Inhale: rotate trunk
Exhale: reach forward as back arm internally rotates, and front hand reaches past the outside of foot
Inhale: extend the spine, come up to the longitudinal axis
Exhale: return to starting position
(Alternate sides)

Cues:
Rotate around the longitudinal axis
Keep head facing leg when reaching

Question 2

Rocking Prep

Answer 2

Mat - Back Extension - Intermediate

Set Up: Lying prone, knees bent (not too wide), thighs lifted off mat, holding feet or ankles

Movement:
Inhale: Lift Head, trunk, and legs toward ceiling
Exhale: Lower body down, return to starting position

Muscle Focus: Back extensors
Cues: Reach feet toward the ceiling
Keep head aligned with spine
Extend back and stretch chest simultaneously

Question 3

Side Bend

Answer 3

Mat - Lateral Flex / Rotation - Advanced

Set Up:
Sitting sideways, weight on one side of the pelvis and on the supporting arm, legs slightly bent, top leg in front of bottom leg, top arm resting at the side

Movement:
Inhale: lift pelvis away from the mat straighten legs, raise top arm to shoulder height, body in a diagonal line
Exhale: lift pelvis higher toward the ceiling transferring the top arm overhead
Inhale: return to the previous inhale position
Exhale: lower the body to the starting position

Muscle Focus: Ab obliques

Cues:
Scapula down, elbow support
Keep the legs together
Avoid thrusting the ribs forward and upward
Maximize the activation of the lateral flexors, avoiding relying on the legs to lift the body in the initial phase

Question 4

Spine Stretch

Answer 4

Mat - Spinal Articulation - Fundamental

Setup: Sitting upright, legs straight, feet dorsi flexed and shoulder width apart, toes toward the ceiling, arms reaching forward parallel to the mat with palms facing each other

Movement:
Inhale: no movement
Exhale: roll down and forward through the spine
Inhale: pause
Exhale: re-stack the spine to starting position

Cues:
Keep shoulders relaxed
Keep toes facing the ceiling
Articulate spine as if rolling down and up a wall

Question 5

Rest Position

Answer 5

Mat - Foundation - Fundemental

Set up: Kneel with pelvis resting on the heels, trunk relaxed over thighs, arms reaching forward, neck released and forehead on the mat

Movement
Breathe freely, relaxing the back and expanding the rib cage with each breath

Cues:
Allow the bottom to sink toward the heels
Visualize the lumbar vertebrae opening out
Breathe fully and relax deeper with each breath

Question 6

Leg Pull Back

Answer 6

Mat - Bridging - Intermediate

Set Up: Starting in Back Support position

Movement:
Exhale: Lift leg toward ceiling
Inhale: Lower leg, return to starting position
Change leg after 5 repetitions

Muscle Focus: Hip extensors, Shoulder extensors

Cues: Keep back extensors engaged
Keep head aligned with spine
Hinge at hip joint when lifting and lowering leg
(For me, Balance on heel?)

Question 7

Twist

Answer 7

Mat - Lateral Flex / Rot - Advanced

Set Up:
Sitting sideways, weight on one side of the pelvis and on the supporting arm, legs slightly bent, top leg in front of bottom leg, top arm resting at the side (back foot doesn’t have much weight on it).

Movement:
Inhale: lift pelvis, straighten legs and raise arm to shoulder height, body on a diagonal line
Exhale: take pelvis as high as possible, rotate trunk and reach arm forward of body, shoulders under pelvis
Inhale: return to previous inhale position
Exhale: lower the body to the starting position

Muscle Focus:
Abdominal obliques

Cues:
Keep legs together
Maintain scapular stabilization
Maximize activation of lateral flexors and avoid using legs excessively to lift body in initial phase
Thread the needle

Question 8

Hamstring Pull 2

Answer 8

Mat - Ab Work - Intermediate

Setup:
Lying supine, head and chest lifted, fingers interlaced behind head, legs together perpendicular to mat (Pelvis neutral!)

Movement:
Exhale: reach one leg to the mat, reach the other leg toward the chest (2 pulses)
Inhale: switch legs

Cues:
Keep shoulders relaxed
Anchor the bottom leg on the mat and keep stable (no pulses)
Maintain stability of trunk, pelvis and upper girdle as legs change

Question 9

Bicycle (Mat)

Answer 9

Mat - Bridging - Advanced

Set Up:
Starting in the Roll Over position, knees bent, back slightly arched, pelvis resting on hands, legs in scissors position

Movement:
Exhale: lower one leg toward the mat and bend knee
Inhale: flex hip of bent knee bringing leg toward chest, extend opposite leg toward ceiling and then toward mat, alternate legs in a circular pattern
*Reverse direction after 5 complete cycles with both legs

Muscle Focus:
Hip flexors
Hip extensors

Cues:
Maintain an arch shape with spine
Keep movement fluid and legs elongated
Keep legs parallel avoiding external rotation of the hips

Question 10

Side Kick

Answer 10

Mat - Lateral Flexion / Rot - Intermediate

Set up: Lying on side, leaning on elbow, hands behind head, trunk lifted, both legs straight and aligned with body, top legs slightly above hip height

Movement:
Exhale: Swing top leg forward, two oilseed, dorsi flexing foot
Inhale: Swing top leg back, two pulses, plantar flexing foot

Muscle Focus: Abs, Back extensors

Cues: Maintain neutral pelvis
Do not sink into shoulder

Question 11

Hip Circles Prep

Answer 11

Mat - Lateral Flex / Rotation - Advanced

Set Up:
Sitting in a V position, arms extended back with fingers facing away from the body, legs on a diagonal line (Neutral or Posterior tilt)

Movement:
Inhale: shift both legs to one side
Exhale: circle legs down and around to the opposite side, return to the starting position
Five in one direction, change directions

Muscle Focus: Abdominal obliques
Back extensors

Cues:
Keep shoulder girdle still
Avoid hyperextension of the lumbar spine
Shift the pelvis from side to side through the waist
Shift legs and pelvis together as one unit

Question 12

Corkscrew Advanced

Answer 12

Mat - Lat. Flex / Rotation - Advanced

Set Up:
Starting in Roll Over position

Movement:
Inhale: shift both legs to one side
Exhale: roll down on side of trunk, circle legs around to opposite side, roll over on side of trunk, return to starting position
Alternate Sides

Muscle Focus:
Abdominal with oblique emphasis

Cues:
Move pelvis and legs as one unit
Rotate trunk keeping shoulders table
Avoid lumbar hyperextension as legs swing around

Question 13

Roll Over

Answer 13

Mat - Spinal Articulation - Intermediate

Set up: Lying supine, arms by sides of body, legs straight on a diagonal line

Movement:
Inhale: Lift legs to perpendicular
Exhale: Roll over, end with legs parallel to mat
Inhale: Dorsi flex feet, separate legs, lower feet to mat
Exhale: Roll down to pelvis, circle legs bringing them together, return to starting position

Muscle Focus: Abs

Cues: Avoid using momentum to roll over
Maintain 90 degree angle in hip joints during roll over
Maintain spinal flexion when rolling over and back down

Question 14

Hip Circles

Answer 14

Mat - Lateral Flex / Rot - Master

Set Up: Balancing in a V position, legs straight and together on a diagonal line, back flat, arms reaching forward (slight posterior tilt)

Movement:
Inhale: rotate upper trunk and pelvis in opposite directions, arms together with trunk and legs together with pelvis
Exhale: circle the legs down and around, arms up and around to opposite sides at the same time, return to the starting position
Five in one direction, five in opposite direction

Muscle Focus:
Abdominal with oblique emphasis

Cues:
Avoid hyperextension of the lumbar spine as the legs circle around
Coordinate the movement of the lower body moving in one direction and the upper body moving in the opposite direction
Move legs and pelvis as one unit, arms and trunk as one unit (head can move with upper odd or remain centered)

Question 15

Chest Lift with Rotation

Answer 15

Mat - Warm Up - Fundamental

Setup: Starting in the Chest Lift position (lifted!)

Movement:
Exhale: rotate to one side
Inhale: back to center
Exhale: rotate to other side
Inhale: back to center

Cues:
Keep pelvis stable
Rotate through the waist avoiding lateral flexion
Move head, shoulders and chest together as one unit
Maintain trunk flexion at a consistent height throughout

Question 16

Swimming

Answer 16

Mat - Back Extension - Intermediate

Set up: Lying prone, arms reaching forward, chest lifted, arms and legs off mat

Movement:
Inhale: Alternate lifting right arm and left leg, left arm and right leg (5 changes)
Exhale: Alternate lifting left arm and right leg, right arm and left leg (5 changes)

Muscle Focus: Back extensors

Cues: Avoid shoulder elevation
Maintain trunk stabilization
Focus on cross-pattern coordination

Question 17

Single Leg Kick

Answer 17

Mat - Back Extension - Intermediate

Setup:
Lying prone, fingers interlaced, elbows under shoulders, chest lifted, back extended, abdominals engaged, legs straight and lifted off the mat

Movement:
Exhale: Bend one leg (2 pulses), repeat with opposite leg
Inhale: Bend one leg (2 pulses), repeat with opposite leg

Cues
Maintain scapulae depression
Keep pubic symphysis lifting upward
Keep both legs off the mat throughout

Question 18

Neck Pull

Answer 18

Mat - Abdominals - Advanced

Set Up:
Lying supine in a neutral spine position, hands interlaced behind head, legs straight and together, feet plantar flexed

Movement:
Inhale: lift head and chest
Exhale: roll up and forward, bringing trunk over the thighs
Inhale: articulate the spine to an upright sitting position, hinge back
Exhale: roll down, returning to starting position

Muscle Focus: Abdominals

Cues:
Keep elbows wide
Hinge back keeping back extensors engaged prior to rolling down

Question 19

Hamstring Pull 3

Answer 19

Setup:
Starting in a Hamstring Pull 2 position

Movement:
Exhale: reach one leg to the mat, reach the other leg toward the chest , rotating trunk, two pulses
Inhale: switch

Cues
Keep elbows wide
Anchor bottom leg on mat and keep stable (no pulses)
Maintain stability of trunk, pelvis and upper girdle as legs change

Question 20

Pelvic Curl (Mat)

Answer 20

Mat - Warm Up - Fundamental

Set up: Lying supine in a neutral spine position, legs parallel, knees bent, feet relaxed, arms by sides

Movement:
Inhale: no movement
Exhale: draw abdominals in and curl pelvis and spine off the mat
Inhale: no movement
Exhale: roll the spine down to the starting position

Cues: Return to neutral pelvis after each repetition
Maximize lumbar flexion as the back lifts off the mat

Question 21

Control Balance

Answer 21

Mat - Spinal Articulation - Advanced

Set Up: Starting with Roll Over, transfer arms from sides of body to overhead, actor feet into mat, hold feet (or calves) with hands

Movement:
Exhale: extend one leg up toward the ceiling (2 pulses)
Inhale: switch legs
Exhale: extend the opposite leg up toward the ceiling (2 pulses)
Inhale: switch legs

Muscle Focus: Hip extensors

Cues:
Keep weight on shoulder girdle
Minimize weight on the cervical spine
Keep pelvis and trunk still as legs change

Question 22

Teaser 1 (Mat)

Answer 22

Mat - Abdominals - Advanced

Set Up:
Balance in a V position, legs straight and together on a diagonal line, back flat, arms overhead

Movement: (Don’t do fast! Danger!)
Exhale: roll down , lowering arms then taking them overhead, keep legs still
Inhale: roll up returning to starting position

Muscle Focus: Abdominals, Back extensors

Cues:
Keep legs at a consistent angle throughout
Articulate through the spine when rolling down and up
Initiate the roll down and roll up with deep lumbar flexion

Question 23

Roll Up (Mat)

Answer 23

Mat - Abdominal Work / Intermediate Warm Up - Fundamental

Setup: Lying supine, arms overhead palms facing each other, legs straight and together, feet plantar flexed

Movement:
Inhale: lift arms forward followed by head and chest
Exhale: draw abdominals in and roll up
Inhale: pause in C-curve position (lower back curve)
Exhale: roll down to starting position

Question 24

Swan Dive Prep

Answer 24

Mat - Back Extension - Advanced

Set Up:
Lying prone, elbows close to sides of body, palms pressing into mat

Movement:
Inhale: extend elbows and the back
Exhale: bend the elbows and lower the body down as the legs lift off the mat

Muscle Focus: Back extensors

Cues:
Hold the body in arch shape throughout
Maintain elbow contact with the mat as long as possible
Keep elbows close to the sides of the body, avoiding scapular elevation

Question 25

Leg Lifts / Changes

Answer 25

Mat

Question 26

Hamstring Pull 1

Answer 26

Mat - Ab Work - Intermediate Setup: Lying supine, head and chest lifted, legs together at a perpendicular to the mat, hands behind calves Movement: Exhale: reach one leg to the mat, reach the other leg toward the chest holding the calf (2 pulses) Inhale: switch legs Cues: Avoid pulling on the leg Maintain stability of trunk and pelvis as legs change Anchor bottom leg on mat and keep stable (no pulses)

Question 27

Rolling (Roll like a ball)

Answer 27

Mat - Spinal Articulation - Fundamental Setup: Sitting in a balance position with body in a ball shape, place one hand on each shin (close to ankles), balance holding feet of mat Movement: Inhale: roll back Exhale: roll forward to starting position Cues: Do not bury head Keep shape consistent Maintain fluid movement

Question 28

Back Extension (Mat)

Answer 28

Mat - Back Extension - Fundamental Setup: Lying prone, forehead on the mat, arms by sides, palms pressing against legs Movement: Exhale: lift head and chest slightly off the mat (not too high, just upper trunk) Inhale: lower body without touching the mat ``` Cues: Keep head aligned with spine Keep legs together and relaxed Maintain abdominal support throughout Pubic bone down, but not clenched ```

Question 29

Rocking

Answer 29

Mat - Back Extension - Advanced Set Up: Lying prone, knees bent, thighs lifted off the mat, holding feet or ankles, body in Rocking Prep position Movement: TINY MOTION! Exhale: rock forward extending the hips further while lifting the feet toward the ceiling Inhale: rock back extending the trunk further Muscle Focus: Back extensors Hip extensors Cues: Emphasize the hip extensor work Keep the head aligned with the spine Avoid rocking head back and forth

Question 30

Double Leg Stretch

Answer 30

Mat - Ab Work - Intermediate Setup: Lying supine, hands on knees, shins parallel to mat, Exhale lifting head and chest (lower back imprinted) Movement: Inhale: reach arms overhead and straighten legs forward Exhale: circle arms around and draw legs in simultaneously, keeping head and chest lifted throughout the exercise Cues: Reach arms as far back as possible Keep the head aligned with the spine Maintain a stable position of the pelvis, trunk and head

Question 31

Back Support (Mat)

Answer 31

Mat - Bridging - Intermediate Setup: Sitting, arms extended with fingertips facing feet, legs straight out in front Movement: Exhale: lift pelvis off the mat, body in a straight line Inhale: lower pelvis down, without touching mat Cues: Avoid flaring ribs Hinge at the hip joint when lowering the pelvis Face fingers out to the sides or make a fist if wrists hurt

Question 32

Mat Warm Up - Intermediate

Answer 32

``` Roll up Spine twist supine Double leg stretch Single leg stretch Criss cross ```

Question 33

Double Leg Kick

Answer 33

Mat - Back Extension - Intermediate Set up: Lying prone, legs straight and together, fingers interlaced behind back, arms relaxed, cheek resting on mat Movement: Exhale: Bend both legs together, three pulses Inhale: Extend back, bring head to center, straightening arms and legs, followed by lowering body, resting opposite cheek on mat Muscle Focus: Back extensors Cues: alternate sides with head in down phase Reach elbows to mat during down phase Keep knees lifted slightly off mat throughout

Question 34

Teaser 2

Answer 34

Mat - Abdominals - Advanced Set Up: Balancing in a V position, legs straight and together on a diagonal line, back flat, arms reaching forward Movement: Inhale: lower the legs and lift the arms simultaneously Exhale: lift the legs and lower the arms simultaneously Muscle Focus: Abdominals Back extensors Hip flexors Cues: Keep shoulders relaxed Keep the movement of the legs small Maintain a stable trunk throughout

Question 35

Teaser 3

Answer 35

Mat - Abdominals - Advanced Set Up: Balancing in a V position, legs straight and together on a diagonal line, back flat, arms overhead Movement: Exhale: lower trunk and legs at the same time (legs hover just above the mat), arms reach overhead Inhale: lift arms, trunk and legs back to starting position Muscle Focus: Abdominals Back extensors Cues: Lower legs to just above mat (within range of control) Articulate through the spine when rolling down and rolling up

Question 36

Mat Warm Up - Fundamental

Answer 36

Pelvic curl Spine twist supine Chest lift Chest lift with rotation

Question 37

Rolling (Roll like a ball)

Answer 37

Mat - Spinal Articulation - Fundamental Setup: Sitting in a balance position with body in a ball shape, place one hand on each shin (close to ankles), balance holding feet of mat Cues: Do not bury head Keep shape consistent Maintain fluid movement

Question 38

Side Kick Kneeling

Answer 38

Mat - Lateral Flex / Rotation - Advanced Set Up: Kneeling on one knee, hand under shoulder, top leg lifted up to hip height or higher, top hand behind head Movement: Exhale: swing leg forward dorsi flexing foot, two pulses Inhale: swing leg back plantar flexing foot, two pulses Muscle Focus: Hip abductors Shoulder stabilizers Cues: Do not sink into shoulder Maintain trunk and pelvic stabilization Keep height of "swinging" leg consistent

Question 39

Leg Pull Front

Answer 39

Mat - Bridging - Intermediate Set up: Start in Front Support position, one leg lifted slightly off the mat, foot plantar flexed Movement: Exhale: Lift leg higher, extending hip Inhale: Lower leg, touch mat lightly Change leg after 5 repetitions Muscle focus: Hip extensors Cues: Maintain scapular stabilization Maintain plantar flexion with foot Maintain a plank position with body Keep pelvis in a neutral position or in a slight posterior tilt

Question 40

Shoulder Bridge

Answer 40

Mat - Bridging - Advanced Set up: Starting in Up phase of Pelvic Curl, Lift one leg, knee bent at 90 degrees, straighten leg toward ceiling Movement: Exhale: Lower leg straight down, plantar flexing foot (leg doesn’t have to touch ground, but is better) Inhale: Lift straight leg up, dorsi flexing foot Muscle Focus: Abs, Hammies Cues: Stretch back of straight leg during lift phase Stretch front of straight leg during lowering phase Maintain consistent height between pelvis and mat

Question 41

Scissors (Mat)

Answer 41

Mat - Bridging - Advanced Set Up: Starting in the Roll Over position, knees bent, back slightly arched, pelvis resting on hands, legs straight to ceiling Movement: Exhale: open the legs to a scissors position (2 pulses) Inhale: switch Muscle Focus: Hip extensors Hip flexors Cues: Hold the pelvis stable in the hands Keep the arms parallel to each other Maintain an arch shape with the spine

Question 42

Corkscrew (Mat)

Answer 42

Mat - Lat Flex / Rotation - Intermediate Setup: Lying supine, arms at sides or in T position, legs straight perpendicular to the mat Movement: Inhale: shift both legs to one side Exhale: circle legs down and around to the opposite side and back to the starting position (pelvis rocks side to side) (Alternate direction) Cues: Keep feet together and aligned Initiate the movement from the waist Bend the knees if there is too much strain on the lower back or hip flexors

Question 43

Seal Puppy

Answer 43

Mat - Spinal Articulation - Intermediate Setup Sitting in a balanced position with body in a ball shape, legs bent, arms wrapped under legs, palms on top of feet Movement Inhale: roll back, clap feet together 3 times Exhale: roll up to starting position, clap feet together 3 times Cues: Focus eyes forward Keep shoulders relaxed Maintain consistent curve of the spine

Question 44

Spine Twist Supine (Mat)

Answer 44

Mat - Warm Up - Fundamental Set up: Lying supine, arms in T position palms facing up, legs in tabletop position (hips and knees at 90 degrees) Movement: Inhale: lower legs to one side Exhale: draw abdominals in and return to starting position (Alternate sides) Cues: Keep shoulders relaxed and scapulae on the mat Maintain contact with the lower back and the mat avoiding hyperlordosis

Question 45

Cat Stretch (Mat)

Answer 45

Mat - Back Extension - Intermediate Setup: Kneeling in a quadruped position, neutral spine, hands under shoulders, knees and hips Movement: Exhale: round spine (flexion), return to neutral spine position Inhale: extend spine, return to neutral position Cues: Focus flexion in the lumbar spine Focus extension in the thoracic spine Maintain scapular depression throughout

Question 46

Spine Twist (Mat)

Answer 46

Mat - Lat Flex / Rotation - Intermediate Setup Sitting upright, legs straight and together, feet dorsi flexed, toes toward the ceiling, arms in T position, palms facing up (Keep ribs in!) Movement: Exhale: rotate trunk to one side (2 pulses) Inhale: return to center Alternate sides ``` Cues: Keep ribs in!! Move the head with the trunk Keep pelvis and legs still throughout Initiate movement from the waist and not the shoulders ```

Question 47

Side Lifts (Mat)

Answer 47

Mat - Lateral Flexion / Rotation - Fundamental Setup: Lying on side (legs slightly forward), bottom arm straight with head resting on it, pelvis perpendicular to the mat, legs pressing together, top arm straight placed on the side of the body or on the mat with the elbow bent Movement: Exhale: lift both legs Inhale: lower legs without allowing the feet to touch the mat Cues: Bias work toward the abdominals Keep legs slightly forward of the center line Avoid excessive use of the lower back extensors

Question 48

Jack Knife (Mat)

Answer 48

Mat - Bridging - Advanced Set Up: Lying supine, arms by the sides of the body, legs straight on a diagonal line Movement: Inhale: raise legs to perpendicular to mat Exhale: roll over Inhale: lower legs, then swiftly lift legs toward ceiling, body reaching a vertical position Exhale: slowly roll down, return to starting position Muscle Focus: Abdominals Hip extensors Cues: Roll down with the feet opposite the face Control spinal flexion when rolling over and rolling down Utilize extensors of hip, shoulders and back to achieve vertical position

Question 49

Criss Cross

Answer 49

Mat - Ab Work - Intermediate Setup: Lying supine, knees bent, fingers interlaced behind head, shins parallel to mat, head and chest lifted (neutral pelvis) Movement: Exhale: rotate toward the bent knee, other leg straightens Inhale: cross through center and change legs Exhale: rotate to the other side Inhale: cross through center and change legs Cues: Keep elbows wide Rotate through the waist avoiding lateral flexion (rotating around skewer) Maintain the same leg movement pattern as in the Single Leg Stretch

Question 50

Chest Lift (Mat)

Answer 50

Mat - Warm Up - Fundamental Set up: Lying supine in a neutral spine position, knees bent, feet relaxed, fingers interlaced behind head ``` Movement: Inhale: no movement Exhale: lift head and chest Inhale: pause Exhale: lower head and chest to the starting position ``` Cues: Avoid tucking the pelvis Engage the adductors throughout Keep the head aligned with the spine when lifting into spinal flexion

Question 51

Front Support

Answer 51

Mat - Bridging - Intermediate Setup: Kneeling in a quadruped position, hands under shoulders, knees under hips, extend one leg then the other leg into Front Support Position ``` Movement: Exhale: bend one leg, kneel lightly Inhale: return to Front Support position Exhale: bend opposite leg, kneel lightly Inhale: return to Front Support position Complete by returning to the quadruped position ``` Cues: Avoid hyperlordosis Maintain scapular stabilization throughout Keep the body in a straight line from head to toes

Question 52

Shoulder Bridge Prep

Answer 52

Mat - Bridging - Intermediate Set up: Starting in up phase of Pelvic Curl Movement: Exhale: Lift one leg, foot plantar flexed, maintaining consistent angle of knee Inhale: Lower leg, touching mat with toes Muscle Focus: Abs, Hammies Cues: Avoid splaying of legs Keep 90 degree angle in knee consistent Maintain hip extension with supporting leg

Question 53

Open Leg Rocker

Answer 53

Mat - Spinal Articulation - Intermediate Set up: Sitting in a balanced position, one hand on each leg (close to ankles), legs shoulder width apart, back straight Movement: Inhale: Round spine Exhale: Roll up, extend spine, return to starting position Muscle Focus: Abs Cues: Keep arms straight throughout Initiate roll back with flexion of lumbar spine Utilize back extension to complete movement

Question 54

Teaser Prep

Answer 54

Mat - Ab Work - Intermediate Set up: Sitting upright, arms reaching forward in line with shoulders, knees bent, legs lifted, shins parallel to floor (shoulders down) Movement: Exhale: Roll down Inhale: Roll up, return to starting position Muscle Focus: Abs, Back extensors Cues: Utilize back extensors to complete movement Articulate through spine when rolling down and up Initiate roll down and roll up with deep lumbar flexion

Question 55

Hundred (Mat)

Answer 55

Mat - Ab Work - Intermediate Set up: Lying supine, legs in tabletop position (hips and knees at 90 degrees), arms overhead. Exhale and lift arms, head and chest, straighten legs (to the appropriate height for each individual) and lower arms to the sides of the body, parallel to the mat. Movement: Arms pump up and down in small movement Exhale: five pumps Inhale: five pumps Cues: Make breaths deep and long Keep the beats smooth and small Avoid hyperlordosis, neck tension and bulging abdominals

Question 56

Double Leg Stretch

Answer 56

Mat - Ab Work - Intermediate Setup: Lying supine, hands on knees, shins parallel to mat Exhale lifting head and chest Movement: Inhale: reach arms overhead and straighten legs forward Exhale: circle arms around and draw legs in simultaneously, keeping head and chest lifted throughout the exercise Cues: Reach arms as far back as possible Keep the head aligned with the spine Maintain a stable position of the pelvis, trunk and head

Question 57

Single Leg Stretch

Answer 57

Mat - Ab Work - Intermediate Setup Lying supine, knees bent, one hand on each knee, shins parallel to mat, head and chest lifted (neutral pelvis) ``` Movement: Exhale: straighten one leg, hands on bent knee Inhale: switch legs Exhale: straighten the other leg Inhale: switch legs ``` ``` Cues: Exhale with each straightening Maintain stable position of the body Keep feet at the same height throughout Keep shin of bent leg parallel to the mat ```