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1. Basic Footwork
- 2R+1G standard
- 2G+1R+1B Heavy
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2. Calf Stretch
- 2R+1G standard
- 2G+1R+1B Heavy
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3. Prances
- 2R+1G standard
- 2G+1R+1B Heavy
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4. Single Leg Press
- 2R+1G standard
- 2G+1R+1B Heavy
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13. Openings (Straight to Wide V)
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15. Spine Articulation (HEAD REST DOWN)
- 1B+2R Standard
- 2R More Challenge
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16. Chest Expansion (3 positions, palms back, in, forward)
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21. Hug a Tree
- 1B light
- 1R Standard
- 1G Heavy
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22. Salute and Shave a Head
- 1B light
- 1R Standard
- 1G Heavy
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23. Prone Double Arm Press (Sternum off box)
1R
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24. Breaststroke (Sternum off Box)
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25. Kickbacks
1R+1B Standard
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26. Elephant
- 1R+1B Standard
- 1R Challenge
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27. Upstretch
- 1R+1B Standard
- 1R Challenge
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28. Lunge Stretch
1R+1B Standard
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29. Mermaid
- 1R
- Sideways in double stag. Back shin against shoulder rest. One hand on footbar in line with hip , arm fuly extended. Other arm reaching out to side with palm up.
- Inhale bend both arms, exhale push back straightening arms. Long neck. Sitz bones down
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30. Side Bend on Spine Corrector
- Hips stacked, hands behind head.
- Inhale prepare, exhale lift into side bend.
- Then stretch side and hold for 3 long breathes
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31. Ladder Barrell Hamstring Stretch
- Back against ladder
- One leg on arc in a streaight leg foot flexed. Lean forward keeping spine as straight as possible. Hold for 30 sec.
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32. Ladder Barrell Quad Stretch
Face awway from arc. Bend back leg and put foot on barrel and point kee down. Bend standing leg while in neutral spine and pelvise to increase stretch. Hold 30 secs.
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33. Ladder Barrell Piriformis Stretch
- Face Barrell with one leg on arc in a bent and turned out position. Lean forward keeping back as straight as possible. Hold 30 secs. take long deep breathes.
- Focus on the exhale.
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