Foundation

Question 1

Pelvic Curl

Fundamental

Answer 1

Set Up: Lying supine in neutral spine position, legs parallel,
knees bent, feet placed firmly on Mat, arms by sides

Exhale : Roll pelvis & spine up

Inhale : Pause

Exhale : Roll spine & pelvis down. Return to start position

Inhale : Pause

Muscle Focus

Spinal Flexors

Hip Extensors

Objectives

Spinal articulation

Hip extensors control

Pelvic lumbar stabilization

Cues

• Aspirer les muscles du plancher pelvien vers le haut et rapprocher le nombril de la colonne vertébrale avant d’initier le mouvement. • Maximize lumbar flexion as pelvis and spine roll up and down
• Articulate through each vertebra as spine rolls up and down
• Return to neutral spine after each repetition

Question 2

Spine Twist Supine

Fundamental

Answer 2

Set Up: Lying supine, arms in T position, palms facing up (or holding handles), legs in tabletop position (hips and
knees at 90°)

Inhale : Lower legs to one side

Exhale : Lift legs to center. Return to start position

Muscle Focus

Spinal Flexors

Spinal Rotators

Hip Extensors

Objectives

Spinal flexors control

Spinal rotators control & stretch

Pelvic lumbar stabilization

Cues

Keep shoulders relaxed and scapulae on the mat

Move legs and pelvis as one unit

Initiate rotation with abdominals

Question 3

Chest Lift

Fundamental

Answer 3

Set Up: Lying supine in neutral spine position, legs parallel,
knees bent, feet hip width apart, fingers interlaced
behind head

Exhale : Lift head & chest

Inhale : Pause

Exhale : Lower chest & head. Return to start position

Inhale : Pause

Muscle Focus

Spinal Flexors

Hip Adductors

Objectives

Spinal flexors strength

Pelvic lumbar stabilization

Cues

Bassin en neutre

Maintenir tête alignée avec la colonne en montant en flexion

Engager les adducteurs tout au long de l’exo

Question 4

Chest Lift with Rotation

Fundamental

Answer 4

Set Up: Starting in Chest Lift position

Exhale : Rotate to one side

Inhale : Return to center

Exhale : Rotate to other side

Inhale : Return to center

Muscle Focus

Spinal Flexors

Spinal Rotators

Objectives

Spinal flexors strength

Spinal rotators strength

Pelvic lumbar stabilization

Cues

• Keep pelvis stable
• Maximize rotation while avoiding lateral flexion
• Move head, shoulders and chest together as one unit
• Maintain trunk flexion at consistent height

Question 5

Single Leg Lift

Fundamental

Answer 5

Set Up: Lying supine in neutral spine position, knees
bent, feet placed firmly on Mat, arms by sides

Exhale : Lift one leg, platrflexed foot

Inhale : Lower leg, touch mat with toes

Muscle Focus

Hip Flexors

Spinal Flexors

Spinal Extensors

Objectives

Hip flexors control

Hip dissassociation

Pelvic lumbar stabilization

Cues

• Maintain pelvic lumbar stabilization
• Keep shoulders relaxed
• Maintain consistent angle of knee joint (90°)

Question 6

Leg Changes

Fundamental

Answer 6

Set Up: Starting in Single Leg Changes

Inhale : Lift one leg, foot planraflexed

Exhale : Switch legs

Muscle Focus

Hip Flexors

Spinal Flexors

Spinal Extensors

Objectives

Hip flexors control

Hip dissassociation

Pelvic lumbar stabilization

Cues

• Maintain pelvic lumbar stabilization
• Keep shoulders relaxed
• Maintain consistent angle of knee joint (90°)