Practical Exam - Mat Flashcards
Saw (Mat)
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
Rocking Prep
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
Side Bend
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
Spine Stretch
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
Rest Position
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
Leg Pull Back
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?)
Twist
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
Hamstring Pull 2
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
Bicycle (Mat)
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
Side Kick
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
Hip Circles Prep
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
Corkscrew Advanced
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
Roll Over
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
Hip Circles
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)
Chest Lift with Rotation
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
Swimming
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
Single Leg Kick
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
Neck Pull
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
Hamstring Pull 3
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
Pelvic Curl (Mat)
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
Control Balance
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
Teaser 1 (Mat)
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
Roll Up (Mat)
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
Swan Dive Prep
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
Leg Lifts / Changes
Mat
Hamstring Pull 1
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)
Rolling (Roll like a ball)
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
Back Extension (Mat)
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
Rocking
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
Double Leg Stretch
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
Back Support (Mat)
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
Mat Warm Up - Intermediate
Roll up Spine twist supine Double leg stretch Single leg stretch Criss cross
Double Leg Kick
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
Teaser 2
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
Teaser 3
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
Mat Warm Up - Fundamental
Pelvic curl
Spine twist supine
Chest lift
Chest lift with rotation
Rolling (Roll like a ball)
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
Side Kick Kneeling
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
Leg Pull Front
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
Shoulder Bridge
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
Scissors (Mat)
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
Corkscrew (Mat)
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
Seal Puppy
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
Spine Twist Supine (Mat)
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
Cat Stretch (Mat)
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
Spine Twist (Mat)
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
Side Lifts (Mat)
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
Jack Knife (Mat)
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
Criss Cross
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
Chest Lift (Mat)
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
Front Support
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
Shoulder Bridge Prep
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
Open Leg Rocker
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
Teaser Prep
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
Hundred (Mat)
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
Double Leg Stretch
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
Single Leg Stretch
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
