FEATURING THE BELOW EXERCISES:

Footwork: - Ball under the sacrum
*Toes
*Arches
*Heels

Footwork: - Ball between knees
*Toes
Footwork: - Ball between ankles
*Toes

Hands in Straps Series: Parallel arms
Curl up
Tricep press
Tricep press with curl up
Arms wide
Arms wide with curl up
Combination

Feet in Straps Series: - Ball under the sacrum
*Double leg lowers
*Circles
Ball between knees
*Double leg lowers
*Lid on a box
Ball between ankles
*Double leg lowers
*Frog kicks

Side-Lying Series: Single leg kicks
Single leg lifts
Single leg circles - FIS
Single leg lifts - FIS

Kneeling Series: - Toning Balls
Single arm extension
Side extension
Single leg extension
Combination 1
Combination 2
Stomach Massage: Stomach massage with rotation

Teaser Prep Series: Roll down
Teaser prep
Teaser prep with rotation

Short Box Series: Roll down
Roll down with rotation
Flatback
Flatback with arm raises
Flatback with bicep curl

Long Box Series: Single arm extension
Single-arm extension with chest lift

Scooter Series: Scooter
Scooter with punch
Scooter with side raises
Scooter with tricep press
Combination

Standing Series 1: Side press
Side press with punches
Squat with punches

Standing Series 2 Side press
Side press with punches

Stretch Series: Quad & Hamstring
Shoulder

Spring Strengths: Green = 1.25 strength
Red = Full strength
Blue = Half strength
Yellow = Quarter strength