FEBSA FITNESS SYSTEM

A.M. Set / Push-Ups

Warm Up

P-1

P-2

Part 1: Pilates Matwork

Flexibility Endurance Balance Strength & Agility

Roll Ups

Single Leg Stretch

Rolling Ball

Double Leg Stretch

Leg Circles & Stretch

P-4

P-5

P-6

P-7

Wide Leg
Spine Stretch

Double Straight
Leg Stretch

The Saw

P-11

P-12

*
P-3

Rollover

Single Straight
Leg Stretch

P-8

P-9

P-10

Upward Table / Kicks

Shoulder Bridge

Open Leg Rocker

Figure Eights

Scissors

P-13

P-14

P-15

P-16

P-17

Down Dog Twist

with Lift

Swimming

Swan Dive

Teasers

Jackknife

*
P-18

P-19

Side Kicks

Leg Swings

P-23

P-24

Small Circles

Side Passe

P-21

P-22

Heel Clicks

Bicycle

P-25

P-26

P-27

Single Leg Kicks

Double Leg Kicks &

Back Stretch

Plank Kicks

P-32

P-20

Large Circles

P-28

P-29

P-30

P-31

Heel Beats & Back

Stretch

Neck Rolls & Leg

Extension Swings

Rocking / Camel

Leg Lifts

P-33

P-34

P-35

P-36

P-37

Boomerang

Mermaid Side Bends

Seal Kicks

Kneeling Side Kicks

Single Leg Squats

P-38

P-39

P-40

P-41

P-42

Copyright 2006 by Jac Danel.

www.Danel.us e-mail Jac@Danel.us

CrissCross

All Rights Reserved.