Classical Advanced Mat

Flow

  • Footwork

  • Hundred x’s 100 reps

  • Roll Up x’s 5 -10

  • Roll Over x’s 3 repetitions in each direction

  • Single Leg Circles x’s 5 in each direction each leg

  • Rolling like a Ball x’s 5-10

  • Single Leg Stretch x’s 10 each leg

  • Double Leg Stretch x’s 5-10

  • Single Straight Leg Stretch x’s 10 each leg

  • Double Straight Leg Stretch x’s 5-10

  • Criss Cross x’s 10 each side

  • Spine Stretch Forward x’s 5

  • Open Leg Rocker x’s 5-8

  • Corkscrew x’s 4-8

  • Saw x’s 3-5

  • Swan Dive x’s 3-5

  • Single Leg Kick x’s 10

  • Double Leg Kick x’s 3-4

  • Neck Pull x’s 5-10

  • Scissors x’s 5-10

  • Bicycle x’s 5-10

  • Shoulder Bridge x’s 5 kicks each side

  • Spine Twist x’s 3-5 each side

  • Jackknife x’s 3-4

  • Side Kicks x’s 5-10

  • Teaser x’s 3 sets of 3

  • Hip Circles x’s 2-3 sets each direction

  • Swimming x’s 3-5 breaths

  • Leg Pull Down x’s 2-3 sets each leg

  • Leg Pull Up x’s 2-3 sets

  • Kneeling Side Kicks x’s 3-5 repetitions each exercise

  • Side Bend x’s 3-5

  • Mermaid x’s 3 stretches to one side 1 counter stretch

  • Boomerang x’s 2-3 sets

  • Seal x’s 8-10 reps

  • Crab x’s 8-10

  • Rocking x’8-10

  • Control Balance x’s 3-5 each leg

  • Push-Up x’s 3 sets, 3-5 reps