Mat: Hundred Flashcards by Jack Gorard

Q

Hundred: Repetitions

A

10 breaths

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Q

Hundred: Concept

A

Warm up body, get blood flowing
Passively engage the transverse abdominus (with de-stablizing arm pumps)

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Q

Hundred: Start Position

A

Bring knees into chest
Raise head and shoulders
Extend legs straight out to 45 degrees, arms long and straight by side
Raise arms above your hips

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Q

Hundred: Movement

A

Pump arms by side
Movement comes from shoulders only with the rest of arm tensed and straight
Inhale one long breath for 5 counts/pumps
Exhale one long breath for 5 counts/pumps
Repeat for 10 repetitions of inhale/exhale

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Q

Hundred: Train your eye

A

Bottom tips of shoulder blades just off mat
Gaze into Powerhouse with space between chin and chest
Arms, wrists, fingers completely straight
Legs externally rotated and tightly pressed together
Pelvis is in neutral position

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Q

Hundred: Simplify

A

Place legs in tabletop position (image to left)
Rest head and lift legs higher toward ceiling
Breath only, no arm pumps
Feet on floor

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Q

Hundred: Directions of Movement

A

DIRECTIONS OF MOVEMENT
Shoulder: flexion, extension
Hip: flexion, external rotation
Spine: cervical and thoracic flexion, lumbar neutral

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