Reps Flashcards by Kellie Baker

Q

Arm reaches with spine flexion

A

3-4 sets

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Q

Rotation

A

3-4 sets

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Q

Lateral flexion

A

3-4 sets

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Q

Extension

A

3-4 sets

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Q

Forward spine flexion into extension

A

3-4 sets

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Q

Leg and ankle circles

A

3-4 sets

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Q

Plantar flexion and dorsi flexion

A

3-4 sets

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Q

Four sections of the foot

A

3-4 sets

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Q

Toe isolations

A

3-4 sets

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Q

Toe stretches

A

3-4 sets

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Q

Arch contractions

A

Various

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Q

Spine articulation into reclining

A

5

Lowering to different spots in the spine with each articulation

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Q

Hugging knees

A

4-8
4 leaving head on mat
4 curling head off mat

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Q

Knees side to side

A

4 sets

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Q

Knee circles

A

4 sets

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Q

Isometric contractions

A

4-8

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Q

Dead bug

A

3-4 sets

Right, left, both

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Q

Toe taps

A

3-4 sets

Right, left, both

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Q

Oblique toe taps

A

3-4 sets

3 right, 3 left

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Q

Femur circles

A

3-4 sets

3 one way, 3 reverse

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Q

Arm lifts

A

3-4 sets

Q

Protraction and retraction

A

3-4 sets

Q

Elevation and depression

A

3-4 sets

Q

Circles (arm)

A

4 sets

Pelvic clock

3-4 sets

Hip lift

3-4 sets

Spine articulation in flexion (bridging)

3-4 sets

External / internal hip rotation

2-4 sets 2 right, 2 left external 2 right, 2 left internal

Developpes- single leg, double leg

4-6 | Right, left, both

Bicycle

8-12 forward | 8-12 reverse

Adductor stretch

3-4 sets | Right, left, both

Piriformis stretch

2 sets

Chest lift

4-8 sets

Gelabert's abdominals

2 sets | Right, left, 2 center

Bent elbows and book covers

4-6 4x bent elbows 2x book covers

Bent knee lifts

4-6

Clam

4-6 sets

Bent knee side kick (femur swings)

4-6

Leg lifts

4-8 4x one side 4x other side 4x both legs

Thoracic extension

3-4 sets

Arm lifts (prone)

3-4 sets | Right, left, both

Superman and arrow

3-4 sets

Baby swan

4-6

Child's pose

1

Pregnant cat

4-6

Look for your tail

2-4

Angry cat - Round back

3-4

Horse

3-4 sets

Arm slide, leg slide, combo

3-4

Zen rocker

4

Breathing

8-12 counts