Brie's Mat Class

• Spine stretch-flexion & extension
• Mini Mermaid stretch
• Stretch neck
• Rotate arms
• Roll downs *toes never leave mat!
• Roll downs with obliques
• Roll downs with leg extensions on trip up (alternate then both)
• SUPINE
• Hamstring Stretch
• Periformis Stretch
• Hundreds
• Single leg stretch
• Double leg stretch
• Scissors
• Spinal bridge with variations
• Roll over
• Jack knife
• Rollover/roll up combo
• Roll up-adding legs
• Teaser
• Side teaser
• Side leg kicks
• Reverse plank (table top lifts) preferably with finger tips pointing away from hips-opens shoulder more
• Leg pull forward
• Roll down arms extended behind you slidning on floor, spine is stabalized and straight the whole time-option, legs straight & turn out, less hip flexor
• Knee stretches
• Scapular cat stretch
• Balance to advance stretch
• Wheel/back bends
• Shell pose stretch
• Corkscrew
• Can-can/salute
• Traditional push ups
• Stretch; pigeon, cows face arms and legs done!

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