Intermediate System Order

Section A

Mat (intermediate level)

First exercise (mat)

Hundred

After hundred (mat)

Roll up

After roll up

One leg circles

After one leg circles

Rolling like a ball

After rolling like a ball

Single leg stretch

After single leg stretch

Double leg stretch

After double leg stretch

Scissors

After scissors

Lower lift

After lower lift

Criss cross

After criss cross

Spine stretch forward

After spine stretch forward

Saw

How long is section A?

10 minutes

Section B

Reformer

How long is section B?

25 minutes

First exercise (reformer)

Foot work

After foot work

Hundred

After hundred (reformer)

Short spine

After short spine

Coordination

After coordination

Swan (ladder barrel)

After swan

Pulling straps

After pulling straps

Backstroke

After backstroke

Teaser

After teaser

Short box series

After short box series

Long stretch

After long stretch

Down stretch

After down stretch

Up stretch

After up stretch

Elephant

After elephant

Long back stretch

After long back stretch

Stomach massage

After stomach massage

Semi circle

After semi circle

Leg circles/frog

After leg circles/frog

Knee stretch

After knee stretch

Running

After running

Pelvic lift

After pelvic lift

Front splits

Footwork series:

Toes, arches, heels, tendon stretch

Long box series:

Pulling straps, back stroke, teaser

Short box series:

Round, straight, side-to-side, twist-reach, full tree, side trees, side sit ups

Long stretch series:

Long stretch, down stretch, up stretch, elephant, one legged elephant, long back stretch

Stomach massage series:

Round back, straight back, reach up, twist

Knee stretch series:

Round back, arch, knees off

High chair exercises:

Pumping, going up front, going up side, press ups, press down