Wundaaaaa SSPprings

Question 1

Footwork series

Answer 1

Medium to heavy springs (weight depending on client and focus)

(3x3 or 3x4)

Question 2

Single leg footwork

Answer 2

Medium springs

(Start 2x2 or 2x3) Variable

Question 3

Toes Pumping

Answer 3

Medium to heavy springs
(Same as footwork or single leg)

Can start with 2x2 but definitely can go up to 3x3 or 3x4 A

Question 4

Frog facing away

Answer 4

Medium to heavy springs
(heavier is easier on arms, more assistance)

• 2x2 more core/arms
• 3x3 good for both
• 3x4 legs

Question 5

Table / frog facing in

Answer 5

Medium to heavy springs
(heavier is easier, more assistance)

(2x3 A or 3x3)

Question 6

Tendon stretch

Answer 6

Heavy springs
(heavier is easier, more assistance)
- similar to footwork

(3x3 or 3x4)

Question 7

Horseback

Answer 7

Light to medium springs

1x2 or 2x3 variable

Question 8

Knee Raises

Answer 8

No Spring needed
Works with top handles only

Question 9

Tricep Dips / military dips

Answer 9

Top handles
Medium to heavy springs - (heavier is easier)

• 2x2 or 2x3 A
• 3x3 or 3x4

Question 10

Spread eagle

Answer 10

No Spring needed
Works with top handles only

Question 11

Mermaid on chair

Answer 11

Light to medium

1 black spring on 4

Question 12

Standing leg push - front/side/back

Answer 12

Light to medium

1 black spring on 3 or 4

Question 13

VMO Press / Standing leg press

Answer 13

Light to medium spring

• 1x2

Question 14

Mountain climbers

Answer 14

Heavy springs - similar to footwork

• Start at 2x3
• 3x3 or 3x4 A

Question 15

Step up / forward standing lunge

Answer 15

Handles optional but provide balance assistance

Heavy springs (heavier is easier)

2x3 or 3x3

Question 16

Side lunge / side step up

Answer 16

Handles optional but provide balance assistance

Heavy springs (heavier is easier)
- harder than step up

2x3 or 3x3

Question 17

Hamstring stretch #1

Answer 17

Light to medium springs

1x2 or 2x2

Question 18

Hamstring Stretch #3

Answer 18

Medium to heavy springs

• 2x2 A- harder or 2x3 A
• 3x3 or 3x4

Question 19

Torso press Sit / reverse swan dive

Answer 19

Light spring

Question 20

Teaser on chair

Answer 20

Light spring

Question 21

Torso press sit with rotation/twist

Answer 21

Light spring

Question 22

Swan dive

Answer 22

Medium spring (lighter = more core)

Question 23

Barbie / swan side / side body twist

Answer 23

Light to Medium spring

Question 24

Pike rotation variation

Answer 24

Light to Medium spring

Question 25

Cat / Pumping pedal on knees

Answer 25

Medium spring (a high hooked spring = higher pedal for reachability)

Question 26

Hamstring Stretch #2

Answer 26

Medium spring

Question 27

One arm push

Answer 27

Light to medium spring

Question 28

Push up sideways

Answer 28

Medium to Heavy spring

Question 29

Mermaid on floor

Answer 29

Light spring

Question 30

Triceps press sit

Answer 30

Medium spring & moonbox

Question 31

Roll over

Answer 31

Heavy spring & pillow/pad at base edge of chair

Question 32

Swan on floor

Answer 32

Light spring

Question 33

Handstand / push up / balance control

Answer 33

Heavy spring

Question 34

Bonus Hamstring

Answer 34

Medium to light spring