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68 Cards in this Set
- Front
- Back
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Name 2 Mat exercises that emphasize Spine Flexion mobility/strength with "Top Down" articulation
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Chest Lift
Criss Cross |
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Name 2 Reformer exercises that emphasize Spine Flexion mobility/strength with "Top Down" articulation
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Supine Abs Series
Backstroke |
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Name 1 Chair exercise that emphasize Spine Flexion mobility/strength with "Top Down" articulation
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Reverse Swan
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Name some of the 8 exercises on the Trapeze Table that involve the "Whole Body"
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Teaser
Seated Push Thru Roll Down Tower Magician Short Spine Dolphin Kneeling Cat |
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Name some of the 7 exercises on the Reformer that involve the "Whole Body"
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Teaser on on the Long Box
Roll Down Rowing Series Short Box Series Up Stretch Short Spine Massage Long Spine Massage |
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Name some of the 5 exercises on the Chair that involve the "Whole Body"
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Teaser
Kneeling Cat Hamstring I Hamstring II Hamstring III |
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Name some of the 5 exercises on the Ladder Barrel or Spine Corrector that involve the "Whole Body"
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Roll Down Reach (SC)
Supine Stretch (SC/LB) Back to Forward Bend (LB) Short Box Series/Roll Up (LB) Shoulder Stand/Roll Over (LB) |
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Name some of the 7 exercises on the Mat that involve the "Whole Body"
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Saw
Spine Stretch Single Leg Stretch Double Leg Stretch Roll Up/Assisted Roll Up Corkscrew Rollover |
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Name a "bottom up" articulation exercises on the mat
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Bridging
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Name 2 "bottom up" articulation exercises on the Reformer
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Bridging
Semicircle |
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Name 3 "bottom up" articulation exercises on the Trapeze Table
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Breathing
Pelvic Press Parakeet |
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Name 1 "bottom up" articulation exercise on the Ladder Barrel
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Bridging
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Name a 3 "Static" Reformer exercises
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Stomach Massage
Knee Stretch Series Tendon Stretch |
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Name 6 "Static" Chair exercises
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Side Pull Up/Leg Extension
Backward Step Down Tendon Stretch Mermaid Seated Kneeling Oblique Teaser from Floor |
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Name 1 "Static" Trapeze Table exercise
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Monkey
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Name 2 "Static" Mat exercises
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Rolling
Seal |
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Name some of the 8 "Spine Flexion Stability" exercises on the Reformer
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Supine Ab Series (100/Coordination)
Backstroke Teaser Long Stretch: Elephant Rolldown Biceps Curl Knee Stretch in Flexion Stomach Massage Tendon Stretch |
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Name some of the 5 "Spine Flexion Stability" exercises on the Chair
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Teaser from Floor
Teaser III Hamstring I: Washer Woman Hamstring III Tendon Stretch |
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Name 3 "Spine Extension Mobility/Strength" exercises on the Reformer
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Prone Extension on the Long Box
Long Box Swan Pulling Straps w/Thoracic Extension |
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Name 4 "Spine Extension Mobility/Strength" exercises on the Mat
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Swan
Swan Dive II Scarecrow Dart |
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Name 2 "Spine Extension Mobility/Strength" exercises on the Chair
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Swan (Prone on Chair)
Swan from Floor |
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Name 3 "Spine Extension Mobility/Strength" exercises on the Ladder Barrel or Spine Corrector
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Grasshopper (SC/LB)
Supine Stretch (SC/LB) Back to Forward Bend (LB) |
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Name 3 "Spine Extension Mobility/Strength" exercises on the Trapeze Table
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Swan
Flying Eagle (not in Polestar books, look up online) Spread Eagle |
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Name 2 "Spine Extension Stability" exercises on the Mat
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Swan Dive II
Swimming |
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Name 3 "Spine Extension Stability" exercises on the Reformer
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Mermaid (extension variation)
Down Stretch Knee Stretch (extension variation) |
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Name 2 "Spine Extension Stability" exercises on the Spine Corrector or Ladder Barrel
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Grasshopper (SC)
Swimming (LB/SC) |
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Name 1 "Spine Extension Stability" exercises on the Trapeze Table
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Thigh Stretch
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Name some of the 13 "Neutral Spine Stability" exercises on the Mat
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Dead Bug
Femur Arcs Quadruped Bridge (modified, non-articulating) Arm Arcs Leg Pull Front Leg Pull Bent Knee Fallout Side Lift Sidekick Leg Circles Double Leg Kick Push Up |
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Name some of the 15 "Neutral Spine Stability" exercises on the Reformer
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Footwork
Feet in Straps Supine Arm Series Scooter Standing Hip Stretch Quadruped Reverse Abs Long Stretch Series Short Box Flat Back Kneeling Arm Series: Front, Side, Back Long Box Pulling Straps Standing Side Splits Russian Splits Rowing: Flat Back Seated Footwork |
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Name some of the 12 "Neutral Spine Stability" exercises on the Chair
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Double Leg Pumps
Single Leg Pumps Standing Leg Pump Variations Achilles Stretch Prone Scap Series Seated Triceps Frog Facing Out Frog Lying Flat Forward Lunge Side Lunge Sideward Step Down Press Up with Handles |
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Name 3 "Neutral Spine Stability" exercises on the Spine Corrector or Ladder Barrel
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Short Box Flat Back (LB)
Leg Series (SC) Horseback (LB) |
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Name some of the 10 "Neutral Spine Stability" exercises on the Trapeze Table
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Footwork
Supine Leg Springs Sidelying Leg Springs Roll Down Neutral Supine Scap Series Hip Opener Hip Extension with Tower Bar Spring Assisted Squats Standing Arm Series Supine 90/90 |
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Name one "Spine in Lateral Flexion" Mat exercise
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Mermaid
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Name 3 "Spine in Lateral Flexion" Reformer exercises
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Mermaid
Cleopatra Short Box Side |
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Name 2 "Spine in Lateral Flexion" on the Ladder Barrel or Spine Corrector exercises
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Side Sit Up (LB/SC)
Leg Stretch Series |
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Name some of the 7 "Spine Rotation" exercises on the Mat
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Pelvic Clock
Side to Side Bridging with shift patterns Mermaid Corkscrew Saw Twist |
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Name some of the 8 "Spine Rotation" exercises on the Reformer
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Roll Down: Oblique
Mermaid Cleopatra Short Box: rotation or twist Kneeling Arms Facing Side: Travolta Feet in Straps: Corkscrew (option) Stomach Massage Twist Jumping: Skiing (progression option) |
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Name some of the 5 "Spine Rotation" exercises on the Trapeze Table
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Roll Down: Oblique
Seated Push Through Front: Circumduction Teaser Oblique (progression option) Assisted Squat w/discs (progression option) Standing Arm work Twist |
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Name some of the 6 "Spine Rotation" exercises on the Chair
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Prone Swan Rotation (could also do Rotation variation from floor)
Hamstring I: Kneeling w/rotation (obliques) Hamstring III: Obliques Side Pull Up/Leg Extension Side Arm Twist |
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Name 2 "Spine Rotation" exercises on the Ladder Barrel
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Swan (with rotation)
Short Box (rotation/Twist) |
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Name some of the 13 "Scapular Stability" exercises on the Mat
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Quadruped
Swan Prone Press Up (Extension) Leg Pull Front Leg Pull Side Lift Dart Swan Dive I Roll Over Mermaid Single Leg Kick Double Leg Kick Sidekick |
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Name some of the 8 "Scapular Stability" exercises on the Reformer
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Mermaid
Cleopatra Quadruped Reverse Abs Long Stretch Series Long Box Pulling Straps: Triceps Knee Stretch Series Semicircle |
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Name some of the 8 "Scapular Stability" exercises on the Chair
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Prone Scap: Push Up
Swan Lateral Flexion Mermaid: Seated or Kneeling Swan from Floor Seated Triceps Frog Facing Out Reverse Swan/Teaser |
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Name 1 "Scapular Stability" exercise on the Trapeze Table
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Assisted Squats
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Name 7 "Scapular Sequencing/Motor Control" exercises on the Mat
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Arm Arcs
Dart Swan Mermaid Scarecrow Twist Push Up |
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Name some of the 9 "Scapular Sequencing/Motor Control" exercises on the Reformer
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Supine Arm Series
Cleopatra Quadruped Reverse Abs Kneeling Arm Series: Front, Side, Back Long Box: Pulling Straps Teaser Mermaid Prone Shoulder Press |
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Name some of the 11 "Scapular Sequencing/Motor Control" exercise on the Chair
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Prone Scap Series
Swan Swan From Floor Swan (Prone on Chair) Top Seated Triceps Frog Facing Out Hamstring I (Pro/Retraction) Hamstring III Mermaid Side Arm Twist Tendon Stretch |
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Name some of the 13 "Scapular Sequencing/Motor Control" exercise on the Trapeze Table
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Supine Scap Series
Seated Push Through Front Breathing Thigh Stretch Swan Teaser Flying Eagle Kneeling Cat Standing Arm Series Pelvic Press Spread Eagle Upper Quadrant Neural Mobilization Pull Down |
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Name 3 "Scapular Sequencing/Motor Control" exercise on the Ladder Barrel or Spine Corrector
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Back to Forward Bend
Swimming/Grasshopper Shoulder Stand |
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Name some of the 6 "Arm ROM" exercises on the Mat
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Mermaid
Arm Arcs Chest Lift Scarecrow Swimming Twist |
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Name some of the 10 "Arm ROM" exercises on the Reformer
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Long Box Swan
Mermaid Cleopatra Supine Arm Series Kneeling Arm: Forward, Side, Back Long Stretch Series Long Box Pulling Straps Prone Shoulder Press Semi Circle Rowing Series |
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Name some of the 7 "Arm ROM" exercises on the Chair
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Mermaid
Swan from Floor Seated Triceps Reverse Swan Teaser Press Up with Handles Side Arm Twist |
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Name some of the 8 "Arm ROM" exercises on the Trapeze Table
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Swan
Seated Pull Down Supine Scap Series Breathing Teaser Kneeling Cat Standing Arm Springs Upper Quadrant Neural Mobilization |
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Name some of the 6 "Arm ROM" exercises on the Ladder Barrel or Spine Corrector
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Supine Stretch (LB)(SC)
Roll Down Reach (SC) Swimming (LB/SC) Grasshopper (LB/SC) Back to Forward Bend (LB) Shoulder Stand (LB) |
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Name 4 exercises for "Tight Hip Flexors" on the Mat
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Swan
Single Leg Kick Quadruped Double Leg Kick |
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Name some of the 6 exercises for "Tight Hip Flexors" on the Reformer
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Standing Hip Stretch
Scooter Russian Splits Kneeling Arm Series Quadruped Long Stretch Series: Long Stretch & V |
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Name some of the 8 exercises for "Tight Hip Flexors" on the Trapeze Table
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Swan
Sidelying Leg Springs Thigh Stretch Parakeet Prone hip Extension Hanging Magician Dolphin |
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Name some of the 5 exercises for "Tight Hip Flexors" on the Spine Corrector or Ladder Barrel
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Grasshopper (LB/SC)
Leg Stretch Series (LB) Leg Series (SC) Rollover (LB) |
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Name 3 exercises for "Tight Hip Flexors" on the Chair
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Swan (Full verson unsupported)
Swan from Floor Lateral Flexion: Star Variation Hip Flexion/Extension |
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Name 4 exercises for "Tight Hamstrings" on the Mat
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Standing Roll Down
Side to Side (leg extension version) Spine Stretch Twist |
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Name some of the 12 exercises for "Tight Hamstrings" on the Reformer
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Feet in Straps
Hip Stretch Short Spine Long Spine Elephant Inverted V Stomach Massage Russian Splits Tendon Stretch Rowing Series Teaser |
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Name 4 of the exercises for "Tight Hamstrings" on the Chair
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Hamstring I,II,III
Tendon Stretch Side Pull Up Teaser from Floor |
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Name some of the 8 exercises for "Tight Hamstrings" on the Trapeze Table
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Leg Springs
Footwork Monkey Hip Opener Tower Sidelying Leg Series Seated Push Through Spread Eagle |
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Name 2 exercises for "Tight Hamstrings" on the Ladder Barrel
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Back to Forward Bend
Leg Stretch Series |
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Name 2 exercises for "Functional Balance" on the Mat
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Standing Roll Down
Quadruped |
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Name 5 exercises for "Functional Balance" on the Chair
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Standing Single Leg Pump
Achilles Stretch Forward Lunge Sideward Step Down Press Up with Handles |
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Name some of the 8 exercises for "Functional Balance" on the Reformer
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Scooter
Standing Hip Stretch Quadruped Kneeling Arms Knee Stretch Russian Splits Standing Series Seated Footwork |
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Name 2 exercises for "Functional Balance" on the Ladder Barrel
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Back to Forward Bend
Standing Leg Stretches |
