| Position | Connection |
Movement pattern
|
FULL MAT |
|
| Supine | Closed connection |
Flexion
|
Footwork |
|
|
Flexion
|
100’s |
|||
|
Flexion
|
Roll-Up |
|||
|
Flexion
|
Roll-Over |
|||
| Closed connection |
Flexion
|
Tree |
||
|
Rotation
|
One Leg Circle |
|||
| Closed connection |
Flexion
|
Rolling Like a Ball |
||
|
Flexion
|
One Leg Stretch |
|||
|
Flexion
|
Double Leg Stretch |
|||
|
Flexion
|
Scissors |
|||
|
Flexion
|
Double Leg Lower/Lift |
|||
| ends in rotation |
Rotation
|
Elbow to Knee |
||
| Seated |
Flexion
|
Spine Stretch |
||
| Closed connection |
Flexion
|
Open Leg Rocker |
||
|
Rotation
|
Corkscrew |
|||
| ends in rotation |
Rotation
|
Saw |
||
| Prone | ends in rotation |
Extension
|
Swan Dive |
|
|
Extension
|
One Leg Kick |
|||
|
Extension
|
Double Leg Kick |
|||
|
Extension
|
Neck Pull |
|||
|
Extension
|
Scissors |
|||
|
Extension
|
Bicycle |
|||
| Bridging |
Extension
|
Shoulder Bridge |
||
|
Rotation
|
Spine Twist |
|||
| ends in rotation |
Flexion
|
Jackknife |
||
|
Side bending
|
Side Kick |
|||
|
Flexion
|
Teaser |
|||
|
Flexion
|
Hip Circles |
|||
|
Extension
|
Swimming |
|||
| Bridging |
Flexion
|
Leg Pull Front |
||
| Bridging |
Extension
|
Leg Pull |
||
| Bridging |
Side bending
|
Side Kick Kneeling |
||
|
Side bending
|
Mermaid |
|||
|
Side bending
|
Side Bend |
|||
| Bridging |
Rotation
|
Twist I |
||
| Bridging |
Rotation
|
Twist II: Arm Out/Arm In |
||
|
Flexion
|
Boomerang |
|||
| Closed connection |
Flexion
|
Seal |
||
| Closed connection |
Flexion
|
Crab |
||
| Closed connection |
Extension
|
Rocking |
||
| Closed connection |
Flexion
|
Control Balance |
||
| Bridging |
Flexion
|
Push-Ups: One Leg/On Toes |