The first 10 original exercises are in sequence:
On your back in basic set-up with straight legs. With gluteus contraction knees point to the side, flex feet. Place chin on chest & look at toes. Lift arms slightly off the floor and put hands to feet, contracting back muscles and abdominals.
Lift feet slightly off the floor and count to 100.
On your back in basic set-up with straight legs.
Roll-up in sequence, arms, head, shoulder and back (on the breath out).
Sit & stabilise shoulders.
Stretch forwards with straight back, followed by rolling down rest of back - aim for nose on knees.
Roll into sit & stabilise shoulders.
Roll-down in sequence, back, shoulders, head, arms.
On your back in basic set-up.
With back in neutral lift both legs (knees bent) - one at a time.
Lower back into the floor, tilt hip. On breath out, scoop Rectus Abdominus and bring legs overhead.
Spread legs out (if possible toes reach the floor above the head).
Stabilise the shoulders, and roll the spine slowly back onto the floor until legs are straight up.
Repeat with legs spread and rolling back with legs closed.
Bend knees and place feet back onto the floor.
1-LEG CIRCLE (both ways)
On back in basic set-up with straight legs.
Bend one knee up and stretch leg out. Keep spine into neutral. Leg on floor - knee & toes facing up. This leg stays in this position throughout the move of the other leg. Shoulders maintain stabilisation and stay on the floor.
Circle leg, starting crossing-over. Continue to lower leg towards the leg on the floor. When legs are parallel, stabilise hip. Bring leg sideways (knee pointing up) to 3/4 of circle. For last 1/4 rotate leg out, but maintain hip in neutral. Circle the other way (same technique as first circle.
Sit, knees bend, feet & knees hipwidth apart, lengthen spine, chin on chest.
Lift feet of the floor, feet & knees together, hug legs - ideally at ankle level.
Keep distance between heels & buttocks the same thoughout the move and keep chin on chest.
On the breath in, round back on roll backwards.
On breath out, come back up into sit, stabilise shoulders and keep feet of the floor.
Set-up position as 100 - knees bend.
Lift one leg up and place hands on knee.
On breath in, pull knee on chest.
On breath out, swap legs.
Keep upperbody still. On swap, spine in neutral.
DOUBLE LEG STRETCH
Set-up as One Leg Stretch.
Bend both knees up and place hands on knees.
On breath in, pull knees to chest.
On breath out, stretch and bend knees.
Keep upperbody still. On breath out, place spine in neutral.
Sit with your legs spread wide and back straight, shoulder down and stabilised. First lean forward with straight back, then roll-down spine and reach forwards with arms. Hold for 15 sec.
On breath out, gently increase the stretch. Hold for 15 sec.
Repeat one more time.
ROCKER WITH OPEN LEGS
As Rocker, but with legs spread-out, up and straight.
Stabilise shoulder on up.
CORK-SCREW (figure 8)
From basic set-up position. Stabilise shoulders, arms slightly away from body.
Bend both knees up and stretch legs up - ankles and knees together.
Keeping spine straight (rotating around own axe), circle legs to one side.
On half circle (legs in front of hips), lift legs up on breath out.
Circle legs to other side and back up through the middle on breath out.
On leg lifts, keep spine in neutral.