Table of Content

Table of Content

Supine

  • Bent Knee Opening / Butterfly / Bent Knee Fall Out
  • Bicycle (In The Air)
  • Bridging / Segmental Bridging / Shoulder Bridge / Pelvic Bridge / Pelvic Curl
  • Chest Lift / Ab Curl / Ab Prep / Sit-Up
  • Constructive Rest Position / Active Rest
  • Criss Cross
  • Dead Bugs
  • Double Leg Stretch / Double Leg Pull / Double Leg Reach / Boat Crunch
  • Double Straight Leg Stretch
  • The Hundred
  • Jackknife
  • Knee Folds / Marching / Leg Raises
  • Leg Circles / Single Leg Circles / Supine One Leg Circles
  • Leg Slides
  • Pelvic Clocks / Pelvic Rocking
  • Scissors In The Air
  • Side to Side / Spine Twist / Supine Spinal Twist / Twisted Roots
  • Single Leg Stretch / Single Leg Pull
  • Single Straight Leg Stretch / Scissors
  • Table Top
  • Toe Taps / Femur Arcs

Seated

  • C-Curve / Half Roll Down
  • Cross-Legged
  • Hip Twist / Hip Circles
  • Leg Pull Up / Upward Plank / Back Control / Leg Pull Back / Reverse Plank
  • Mermaid
  • Saw
  • Seal / Seal Puppy
  • Spine Stretch Forward / Spine Stretch / Seated Spine Stretch
  • Spine Twist
  • V-Sit / Straddle

Side-Lying

  • Book Opening
  • Side Balance
  • Side Kicks

Rolling

  • Boomerang
  • Climb a Tree
  • Control Balance / Balance Control
  • Corkscrew
  • Crab
  • Neck Pull
  • Open Leg Rocker
  • Roll Over / Spine Roll
  • The Roll Up
  • Roll Up- Assisted / Assisted Roll Up
  • Rolling Like a Ball / Rolling Back / Rolling
  • Teaser

Prone

  • Baby Swan / Prone Press Up / Swan Prep / Prone Prep
  • Dart
  • Double Leg Kicks
  • Grasshopper
  • Heel Beats
  • Prone Double Leg Lifts
  • Rocking
  • Scarecrow
  • Seesaw
  • Single Leg Kicks
  • Swan / High Swan / Yoga: Upward Facing Dog with Knees Down
  • Swan Dive
  • Swimming

Quadruped

  • Cat + Cow
  • Child's Pose / Resting Pose
  • Front Control / Plank / Front Support / High Push Up Postion
  • Leg Pull Front / Leg Pull Down
  • Opposite Arm and Leg Reach / Quadruped / Bird Dog / Modified Swimming
  • Push Up Flow
  • Quadruped with Leg Abduction
  • Side Bend / Mermaid
  • Side Kicks Kneeling
  • Side Kneeling Obliques
  • Side Plank
  • Star
  • Twist
  • The Z / Thigh Stretch

Standing

  • Standing Balance
  • Standing Roll Down

Variations

  • Bridging: with Magic Circle
  • Mermaid: Variations
  • Mermaid: More Variations
  • Front Control: Oblique Plank
  • Roll Up: with Magic Circle
  • Roll Up: with Weights
  • Roll Up: with Towel
  • Side Kicks: with Magic Circle
  • Side Plank: with Rotation
  • Side to Side: Common Mistakes
  • Side to Side: Breath Variation
  • Side to Side: Regressions + Progressions
  • Side to Side: Legs Inside a Magic Circle
  • Side to Side: Legs on Stability Ball
  • Side to Side: Squeezing a Magic Circle
  • Side to Side: Squeezing a Squishy Ball
  • Spine Stretch: Variations
  • Spine Stretch: Breath Variations
  • Swan Dive: Continuous Rocking
  • Table Top: with Magic Circle
  • V-Sit: with Orbit
  • Teaser 2 + 3

 

Supine

  • Lying Flat: Leg Pumps / Hamstring Curls / Frogs Lying Flat: Parallel / Leg Pump Supine / Hamstring Pulls
  • Lying Flat: Bridging with Pedal Down / Pelvic Curls with Pedal Down
  • Lying Flat: Bridging with Pedal Up / Pelvic Curls with Pedal Up
  • Lying Flat: Dead Bugs / Femur Arcs / Toe Taps
  • Lying Flat: Frogs / Frogs Lying Flat
  • Lying Flat: Parakeet / Bridge Pumps / Bridge Combo

Side-Lying

  • Side Balance / Lateral Flexion / Side Roll Up

Prone

  • Swan on Top / Chest Press
  • Prone Scapular Series / Triceps Press / Push-ups / Chest Press / Double Arm Pumps
  • Swan From Floor

Kneeling

  • Cat / Kneeling Cat / Pumping Pedal on the Knees

Seated

  • Footwork / Seated (Double) Leg Pumps / Leg Pumps Facing Front / Pumping
  • Frogs Facing Out: Dips / Triceps Press / Frog Back / Frog Facing Away
  • Frogs Facing Out: Pumps / Bridge Pumps / Backwards Frogs / Frog Pumps
  • Mermaid / Side Stretch / Side Arm Sit
  • Reverse Swan / Roll Ups / Torso Sit Press
  • Seated Triceps Press / Chest Expansion / Triceps Sit Press / Backwards Arms
  • Teaser From Floor

Standing

  • Side Pull Up / Up Stretch: Egyptian Feet / Hamstrings 3 oblique variation
  • Standing Ankle Pumps / Achilles Stretch / Soleus Press
  • Standing Leg Pump / Leg Press Standing / Standing Leg and Foot Press / Standing Leg Lowers
  • Tendon Stretch
  • Washer Woman I / Roll Up I / Hamstring I / Hamstring Stretch / Front Standing #1
  • Washer Woman II / Roll Up II / Hamstring II / Hamstring Stretch: Over The Chair / Rear Standing #2
  • Washer Woman III / Pull Up / Hamstring 3 / Up Stretch / Abdominal Lift / Front Standing on Pedal #3

Variations

  • Footwork: Ankle Pumps / Seated Ankle Pumps / Seated Leg Pumps: Ankles
  • Footwork: Holding Handles
  • Footwork: Split Pedal
  • Footwork: Straddle
  • Standing Ankle Pump: Low Chair
  • Standing Leg Pump: From Side
  • Swan From Floor: with Split Pedal
  • Swan From Floor: on Longbox

Supine

  • 90/90
  • Breathing/ Traditional Ending
  • Dolphin
  • Footwork/ Footwork with Tower Bar/ Hamstring Stretch
  • Magician
  • Monkey
  • Parakeet/ Mini Reverse Tower/ Shoulder Roll Down
  • Semi-Circle/ Short Spine/ Rolling Stomach Massage
  • Supine Leg Springs/ Leg Spring Series Supine/ Feet in Straps
  • Supine Scapular Series
  • Teaser/ Long Sit Up
  • Tower

Prone

  • Swan
  • Prone Arm Springs

Side-Lying

  • Hip Opener/ Hip Stretch
  • Side-Lying Leg Springs/ Side Kicks/ Side Leg Series/ Leg Spring Series Supine

Seated

  • Circumduction
  • Mermaid
  • Pelvic Press/ Bridge/ Waterskier
  • Roll Down/ Roll Back
  • Seated Pull Down/ Lat Pull
  • Seated Push-Through/ Push-Through Sitting Forward/ Seated Push Through Front

Kneeling

  • Cat/ Kneeling Cat
  • Hip Extension/ Hip Extension with Tower Bar
  • Thigh Stretch/ The Z

Standing

  • Spread Eagle
  • Hanging: Pull-Ups/ Hanging Up
  • Squats/ Pilates Squat
  • Standing Arm Series Facing In
  • Standing Arm Series Facing Out
  • Standing Leg Springs

Inversions

  • Half Hanging
  • Full Hanging

Variations

  • Breathing: with Handles
  • Cat: Oblique/Rotation Variation
  • Hip Extension: On Hands and Knees
  • Hip Extension: Prone on Box
  • Hip Extension: Prone on Table
  • Roll Down: with Rotation
  • Roll Down: with Rotation and Crossed Legs
  • Semi-Circle: Prep
  • Squats: Standing on Top of the Table
  • Squats: with Push-Through Bar
  • Standing Arm Series Facing Out: Kneeling
  • Standing Leg Springs: From Floor
  • Standing Leg Springs: From Floor on Moonbox
  • Standing Leg Springs: Plies
  • Swan: Long Box Variation
  • Swan: Single Leg Variation
  • Teaser: Flat Back
  • Teaser: Oblique Variation

Springboard

  • Squats: Without Springs
  • Squats: With Push-Through Bar
  • Hip Extension: With Longbox and Arc

 

Coming January 2020

Spine Corrector Repertoire

  • Back Control + Leg Pull
  • Balance Point + Teaser on Top
  • Bridging
  • Chest Lift/ Ab Curl/ (Well) Upper Ab Curl/ Sit Ups/ Roll Down Prep/ Back Bend
  • C-Curve
  • Constructive Rest Position
  • Corkscrew
  • Dart + Seesaw
  • Front Control + Leg Pull Front/ Plank/ Front Support/ Control Front/ Leg Pull Down
  • Grasshopper
  • Leg Series/ Overhead Legs
  • Mermaid
  • Reach/ Roll Down Reach/ Roll Down
  • Roll Down
  • Roll Over
  • Seated Back Bend/ Supine Stretch
  • Side Kick Series
  • Side Over
  • Side Sit-Up/ Oblique Curls
  • Stomach Series/ Series of 5
  • Swimming
  • Swan Dive/ Swan
  • Teaser
  • Teaser Facing Back

Variations

  • Bridging: Hip Lift on Upper Back
  • Leg Pull: Arc Upside Down
  • Leg Pull Front: Arc Upside Down
  • Roll Down: Port de Bras

Supine

  • Bridging

Side Line

  • Side Dangling/ Side Hanging
  • Side Over/ Standing Side Sit Up/ Basic Side Sit Up
  • Side Sit Up Basic/ Side Over
  • Side Sit Up Advanced/ Side Over

Prone

  • Dart
  • Swan
  • Swimming
  • Grasshopper

Seated

  • Horseback
  • Short Box: Round Back/ C-Curve/ Roll Down/ Roll Down: Round Back
  • Short Box Series: Flat Back/ Hinge/ Roll Down: Flat Back/ Flat Back Abdominals
  • Short Box Series: Oblique Flat Back/ Oblique Hinge/ Roll Down: Flat Back Oblique Variation
  • Short Box Series: Twist
  • Short Box: Climb a Tree/ Tree

Standing

  • Leg Stretches: Adductors
  • Leg Stretches: Figure 4
  • Leg Stretches: Hamstrings
  • Leg Stretches: Thighs
  • Standing Back Bend/ Supine Stretch/ Back to Forward Bend/ Lay Backs/ Leg Series
  • Supine Leg Series/ Lay Backs
  • Roll Over Shoulderstand

Variations

  • Horseback: Extension and Flexion
  • Horseback: With Magic Circle
  • Roll Over Shoulderstand: Setup
  • Side Sit Up: Foot + Leg Positions
  • Swan: Feet On Floor
  • Swimming: Feet Against Ladder
  • Swimming: Feet On Floor

 

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