Skill: Introductory Repetitions: 10 each Springs: 3-4

Get it Moving:  

Toes, Arches, Heels:

"Press out, pull in.  Work the springs in and out, resist coming home."

Tedon Stretch: "Lower Lower Lower and Lift Lift Lift.

"The Lower your  heels, the deeper the lift in the powerhouse.:

Skill: Introductory

Repetitions: 100 Pumps or 10 complete Breaths

Springs: 3-4

Get it Moving: " Breath in for five and out for five. Get your circulation going."

Skill: Intermediate Repetitions: 5 Springs: 2 Headrest: Down

Get it Moving:  "Tailbone down, Press Legs out, Lift bottom over shouders, Pull your knees to the shoulder blocks, Keeping tension on the straps, Leave your feet still and roll through, roll through, roll through. Pull heels to buttocks and continue to roll into the lower back. Pause.

SPOT: From the Side, contact the heels, keep contact as the knees bend, hold the feet still as they roll down.

Guide: the feet to the start position.

Skill: Intermediate Repetitions: 3-5 Springs: 2

Get it Moving:  "Press Out, resist opening, resist closing, bend the knees and bend the elbows.

Inhale, Inhale, exhale exhale.

SPOT: at the end of the carriage guiding legs. You can also gently pull the feet and them them resist you as they pull their legs in. 

From the side:  Assist wtih lifting and supporting the head.

Skill: Intermediate Repetitions: 3-5 Springs: 1

Get it Moving: " Reach up from your lower back. Return growing taller, elbows wide, back wide.

SPOT: One hand on the spine for support, guide hands on the same line as the spine, foot on carriage.

Skill: Intermediate Repetitions: 6, 3 Each Breath

Springs: 2

Get it Moving: " Draw your arms together, open them wide"

SPOT: From the side, One hand on upper back, the other have the student pressing into to it to give them the feelng of creating resistance and space. Assist to lift the head off the neck to open the shoulders.

Skill: Intermediate Repetitions: 3-5 Springs: 1-2(cdp)

Get it Moving: " Bend and Pull, Straighten and lengthen."

SPOT: From the Side:  Assist to pull the straps, tap on the backs of the thighs to activate them. One hand on the dorsum of the feet and one hand on the pelvis. keep tension on the straps. 

Skill: Intermediate Skill: Intermediate Repetitions: 3-5 Springs: 2 Footbar: Up-Lower Level

Get it Moving:  "  Press out to straighten the arms, lift the eyes, head and then the chest, press back out, return with length."

SPOT: From the side: hands guide the back into extension. Low back<------->Upper back. 

From the Front: Guide the shoulders down the back as they push out.

Skill: Intermediate Repetitions: 3-5 Springs: 1

Get it Moving: I: "Reach Low and Long pulling your chest through your arms.

SPOT: From the Side: hands on scapula (downward)

gentle pull on forearms.

One hand between the scapula, and one hand on the low back or legs to facilliate opposition. 

Skill: Intermediate Repetitions: 3-5 Springs: 1

Get it Moving: II:  "Slice the air and crack a walnut between the shoulder blades."

SPOT: From the Side: hands on scapula (downward)

gentle pull on forearms.

One hand between the scapula, and one hand on the low back or legs to facilliate opposition. 

Skill: Intermediate Repetitions: 3 Each Direction

Springs: 2

Get it Moving:  " Reach up, open to the side, circle together, hold, hold, reach longer and pull in."

SPOT: From the side: one hand on back, and one hand on upper abdominals, drawing upward to help support the curl and head position.

Skill: Intermediate Repetitions: 3 Springs: 2

Get it Moving:  Curl chin to chest and roll up, reaching to your knees, ankles and toes; roll back wth control.

From the Front:  Guide feet with one hand on top of the foot and one hand on the heels.

From the Side:  Support the back as the student rolls up.

Skill: Intermediate Repetitions: 3-5 Springs: 2

Get it Moving: " Curl tail under, roll back into lengthened arch, release head, curl chin to chest, roll back up onto your perch.

SPOT: From the side: Assist with lifting and supporting the head.

From the Front:  Have the student reach their heels into your hands throughout the movement.

Skill: Intermediate Repetitions: 3

Springs: 2

Get it Moving:  " Press out for three counts; exhale, lift up, up, up to come home. 

SPOT:  From the Side: one hand on lower abdominals to facillitate lifting and preven from collapsing into the lower back.

Foot on footbar until secure and also during the transition.

Skill: Intermediate Repetitions: 5 Springs: 2

Get it Moving:  Press out, tuck under with ribs up, pull in with strength, stay round, curl in again.

SPOT:  From the side:

Have student move hips toward your hand to lift them.

hand under ribs to pull ribs up. Foot on foot bar until secure.

From the Front:  Hands on shoulders to keep them open. Keep arms from going over the bar.

Skill: Intermediate   Repetitions: 3 Each Leg

Springs: 2 Outside.

Get it Moving:  Pull the carriage in, press it out, pause, scoop pull in.

SPOT:  From the side: Place hand under the thigh to keep leg lifted or hands around pelvis to keep it square.

Place hand under the abdomen of the lifted leg. Pull up on it to assist staying lifte out of that hip.

From the Front: hands on shouder to assit in alignment of the torso and stabilize the shoulder girdle.

Skill: Introductory Repetitions: 5 Springs: 2

Get it Moving:  Press out, spring up.

SPOT:  From the side:  Foot to spot on carriage.

Skill: Introductory Repetitions: 3 Each Direction

Springs: 2 outside

Get it Moving:  Roll down, press out, lift up and pull home.

Spot: From the front: Hold knees, guide pelvis and spine evenly into the well. 

On Reverse:  press tops of the knees when the carriage is out, and guide them evenly into the well. Assist by holding the knees to accentuate the stretch by guiding femurs forward.

Skill: Advanced Repetitions: 3 Each Direction Springs: 2

Get it Moving:  Pull, look to the side, center, side, center, come home. Grow the breath.

SPOT:  From the side. Keep hips forward, and hold shoulders back. keep student from lurching forward.

Skill: Advanced Repetitions: 3 Reps

Springs: 3

*Pad Placed Over the Springs for safety

Get it Moving:  " Scoop and hinge back; lift arms to return.

Corkscrew

*LOWER THE HEADREST!!!

Skill: Advanced Repetitions: 2-4 Each Direction

Springs: 2

Get it Moving:  "Pull the spine into the carriage, circle around and up."

From the Back:  As the legs come over, reach for the feet, maintain a 90 degree hip angle. gently resist legs to help the scoop get stronger as they lower their legs using the PH.