Original Exercise Goals/purpose of exercise Analysis considerations e.

g Modifications/adaptations Outcome
skill and fitness level P=pass
required and potential R-Refer
contraindications for
specific groups
1. The hundred Core strength – Rectus Intermediate – advanced Pregnant: prop them selves
abdominals up or use a half seated
Building hip and quadricep If client was pregnant this is position so they are not
strength not advised. directly on their back.

Sore/stiff neck: Keep

shoulders and head on the
floor.

Change the neck position

Alter the leg position: Bent.

Straight, feet/heels on floor
(lifting just the top half of
the body off the floor)

Adjust the number of reps

use.

Rest between the reps.

2. The roll-up Mobility of the spine Intermediate – advanced Knees bent with feet flat on
Building rectus abdominals the floor.
Stretching the hamstrings If client is pregnant this is
Lower back stretch not advised. Hands behind the head to
 make it harder.

Sweeping the arms around

the head.
3. The rollover with Develop strength in your Advanced Bent legs
legs spread rectus and transverse
abdominals, legs and Use similar exercises to
shoulders and hip flexors. progress such as ‘Roll up’
Loosens the back – mobility
4. The one leg circle Mobility of the hip. Beginners Use of a TheraBand. Knee
Lengthening and flexibility bents on supporting leg.
of the hamstrings. Traverse Smaller or bigger circles.
abdominals, stability. Slower pace. Use key
descriptions: Supper glue
your back and bottom to the
floor. Imagine a spirit level
on your hips, keep it level.
Car lights on the ceiling.

5. Rolling back Balance. Core strength. Beginners Place hands/forearms down

Spine Mobility. to support to build
confidence. Start on your
back and come to sitting
(Chin tucked in) Practice
balancing in a seated
position and take off toes.
Place your hands behind
your knees and guide down.
Build up speed slowly.
6. The one leg stretch Rectus abdominals, Quad, Intermediate Place your head and neck
(Single leg stretch) and hip flexor strength. down to release
Knee mobility. Shoulder tension/pressure. Different
mobility if adding in arm leg positions to make it
 reach. challenging. If pregnant rest
on elbows so not flat on
back.
7. The double leg Strength and stamina of the Intermediate Touch neck down to release
stretch transverse and rectus and then lift back up.
abdominals. Mobility of the Place head and shoulders on
hips, knees, and shoulders. the floor if there is to much
Strength of the hip flexors pressure. Alternate legs.
and quads. Bent leg. Touch feet down
onto the mat.
8. The spine stretch Mobility of the whole spine. Beginners Bend the knees to release
Hamstring flexibility. the pressure on the
Breathing pattern. hamstrings. Feet flexed.
Rounded spinal position.
9. Rocker with open Spine Mobility. Balance. Advanced Bent legs. Different arm
legs Hamstring flexibility. Back position.
and core strength.
10. The cork screw Mobility of the Spine and Advanced Bend legs, remaining
hips. Whole body strength together. Start with smaller
and balance. circles or side to side
movements. Core engaged,
back down.
11. The saw Spine mobility. Hip and Intermediate Bent legs, thumbs to chest,
hamstring flexibility. elbows bent, rotate body.
4 separate movements, and
breaths. Slow and steady.
Sit on a block to elevate.
12. The swan dive Strengthens spine and legs. Advanced Break the movement down.
Opens up chest, hips and -Shoulders down
quads. -Chin tucked in
-upwards facing dog
-Arms can move further
away.
13. The one leg kick Strength the glute, legs and Beginners Breakdown the exercise.
back. Lengthens spine. Helps Starts with legs. Keep legs
co-ordination. straight. Squeeze glutes.
Spine extension.
14. The double leg kick Mobility of the head, neck, Intermediate Leave chest down work
and upper back. Strengthens bottom half. Leave legs
the back muscles, down work on top half.
hamstrings, triceps. Could link in the Swimming
Shortens the hamstrings. exercise and work up.
15. The neck pull Mobility of the spine, Advanced Hands behind the head to
rounding shape. make it harder.
Building rectus abdominals Sweeping the arms around
Stretching the hamstrings the head. Knees bent.
Lower back stretch

16. The scissors Build control, balance, core Intermediate Flaten back leaving your
strength. Working on head, shoulders, and neck
Thoracic breathing on the floor. One leg at a
technique. time.
17. The bicycle Control and balance. Peliv Advanced Bicycle style crunch and
and Spinal stability. Mobility then re-set each time.
of the hips and knees. Flat back, shoulders, and
neck/head.
18. The shoulder bridge Spinal mobility. Pelvic, core Advanced Add in: Arms, toe taps, leg
and glute strength. Peliv raises.
stability.
Start with mini pelvic tilts to
build strength.
19. The spine twist Mobility: Head, neck, torso, Intermediate Cross legs or sit on a block.
and pelvis. Place legs in second
position. Cross arms.
20. The jack knife Mobility of the spine. Advanced Work on reverse crunches
Strengthen the core, hips to build strength. Support
 and legs. lower back with hands to
hold body off floor.
21. The side kick Spinal stability and balance. Advanced Side plan to build strength.
Mobility and strengthens Laying down and lifting top
the hips. Strengthen glutes. leg whilst body is in contact
with the floor. Elbow down
on the floor.
22. The teaser Mobility of the spine. Core Advanced Standing up, start with a roll
strength. Balance and down to mobiles the spine.
control of the whole body. Bent knees feet or heels on
the floor. Hold on to the
back of your legs whilst
laying down to control the
roll down.
Change arm position. One
leg up, both legs up, toe
taps.
23. The hip twist Strength and stamina of the Advaced Small circles. Straight arms.
core and hips. Mobilising Support up on elbows. Lying
the lower back flat lifting just legs. Pregnant
ladies’ legs in a diamond
shape.
24. Swimming Spinal stability and upper Intermate Work lower and upper body
back strength. Building separate and then alternate
shoulder and glute strength. both. Work on baby up dog
Extension on the spine. and cobra to improve back
flexibility. Try in a tabletop
position. Keep shoulder
away from ears.
25. The leg pull front Core strength. Core stability. intermediate Half plank. Bent legs on
Body stability. Upper body elbows. Static hold to build
strength. strength. One leg lift and
repeat.
26. The leg pull (Spine) Core strength. Core stability. Advanced One leg bent for support.
Body stability. Upper body Onto the elbow is harder.
strength. Squeeze glutes, Bend one knee and lift one
glute strength. Hip strength. leg.
Neck alignment. Open up
the chest.
27. The side kick Spinal stability, keeping still. Beginners Prop yourself up. Under
kneeling Mobilise your hips. Side neath leg bent for support.
body alignment. Toes, Smaller movements of the
knees, hips, shoulder, leg: Circles, up/down, side
fingers all in line. to side.
Strengthens glutes.
28. The side bend - Releases and stretches the Intermediate Straight legs or just one
Mermaid side of the body. Mobilises straight and one bent. Sit on
the spine in a side flexion. a block. Cross legs.
29. The boomerang Strength and Mobility – Advanced Any Rolling exercises.
Spine, legs, shoulders. Body Adaptations that relate to
control and balance. rolling through the spine.
30. The seal Strong centra balance. C- Intermediate Do not do if you have a neck
curve of the spine. injury. Hold over the top of
Coordination. the ankles. Roll like a ball
will help develop.
31. The crab Massage of the spine. C- Intermediate Roll down, teaser and c-
Curve position. curve exercises will help to
improve this exercise.
32. The rocking Strengthens back, opens Advanced Separate Leg pull exercises.
front of the chest and the
front of the body
33. The control balance Control, balance, spinal Advanced Rolling exercises, c-curve
mobility, hamstring exercises will help to
flexibility and core strength. improve this exercise.
34. The push-up Whole body strength. Advanced Half press up on knees.
Change hand position wider
or tucked in. Lower, release
and start again or lower
release and push back up.
Roll down walk forward,
push up and walk back.