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