Reps

Question 1

Rolldown bar series: lat presses; round back down; flat back up; thoracic extension; spine twist

Answer 1

2 of each

Question 2

Double leg series: femur arcs; circles; frogs

Answer 2

4 of each

Question 3

Double leg series: leg raises and lowers; flutter kicks; leg circles; bicycle

Answer 3

leg raises and lowers: 4
flutter kicks: 4
leg circles: 4
bicycle: 8 each way

Question 4

Seated open leg spine stretch:
Elbows in/out
Hinge back with straight arms

Answer 4

4 of each

Question 5

Halfway around the world

Answer 5

2 with each arm

Question 6

Supine under tower bar: shoulder protraction/retraction; elevation/depression; single arm stretch series

Answer 6

shoulder protraction/retraction: 4
elevation/depression: 4
single arm stretch series: 2 head on mat, 4 head off mat
Crossing both arms: 3-4 each arm

Question 7

Cross-legged under tower: triceps lowers; overhand & underhand grip

Answer 7

4-8

Question 8

Supine footwork: plantar & dorsi flexion; plies; running

Answer 8

Demi plié: 2
Flex and point: 4
Demi plié: 2
Flex and point: 4
Single leg (all together): 2 each leg
Running: 8

Question 9

Breathing with feet in trapeze: preparation, hips only; preparation, arms only; variation 1; variation 2 (arms and hips); variation 3 (hundreds)

Answer 9

4 of each