Intermediate Home Program


100’s – legs at table top, curl up looking into belly, then straighten legs, pump arms vigorously, take 5 breaths in, 5 breaths out, while pumping arms vigorously – 10 total breaths.

Roll Up

Roll-ups –Ext. legs to floor or (hook feet under couch for support with bent knees), arms to ceiling, curl up, reach arms to wall in front of you, roll back to floor, bone by bone – 5 reps.

Roll Over

Roll-over – lay on back with your legs to ceiling, arms by your side firmly on floor. Scoop your belly and reach legs overhead and try to touch toes to floor. Balance on your shoulder blades, not your neck. Open leg hip width apart and roll down bone by bone. Repeat 5 times.

One Leg Circles

One Leg Circles – Lay on back, one leg straight on floor, one leg straight to ceiling, circle towards mid-line of body circle 5 reps in one direction then 5 in opposite direction, switch legs, repeat 5 on opposite side.

Roll Like a Ball

Rolling Like a Ball – Sit on your tail bone, knees bent, hands on ankles, balance on tailbone, roll back then right back up and hold the balance at top – 6 to 8 reps.

Single Leg Stretch

Single Leg Stretch – Lay on back, one knee pulled into the chest, opposite leg extends out, take opposite hand to knee and same side hand to ankle, breath in and switch, then switch, repeat 8 reps on each side.

Double Leg Stretch

Double Leg Stretch – Lay on back, both knees pulled in, curl up, eyes on belly, reach legs and arms away from the body, circle the arms around then pull the knees in tight.


Scissors – both legs to ceiling, lower one leg towards floor as you pull the other leg in twice towards torso. Switch legs and repeat 5 reps on each side.

Double Leg Lower and Lift

Double Leg Lift – Lie on back with leg extended to ceiling. Hands behind your head with elbows wide, looking into your belly. Lower both legs to floor and lift back to ceiling. Repeat 5 times.


Crisscross – legs to table top, reach one knee in as you extend one leg out to 45 degrees, pulling opposite elbow to knee. 5 reps on each side.

Spine Stretch

Spine Stretch – sit up against wall or away from wall, with legs extended to floor, open legs shoulder width apart, deep breath in the prepare and draw chin to chest and slowly peel spine away from wall, deep breath in then align spine back on to wall – 5 reps.

Open Leg Rocker Prep

Open Rocker Roll – spine should be away from wall, balance tailbone on mat with feet off the mat, ext. one leg then the other 3 reps on each side then both legs ext. 3 reps total Roll back and come up holding position at the top repeat 3 times

Corkscrew 1

Corkscrew – lay down, legs to ceiling, v position of legs, circle leg out to the right and down around to the left, then go back around to the right, repeat 3 times each side.


Saw – sit with legs a little wider than hip width apart, reach arms out to sides of the room, twist spine to one side reaching your pinky finger to your toe, roll up and twist to opposite side, repeat 3 each way.

Swan Dive Prep

Swan Dive Prep – Lie down on your tummy with elbows bent and hands at check level. Forehead to the floor. Lift head looking forward and lift from your torso to swan position. Release hands and rock up, placing hands back to floor. Repeat 3 times.

Rest Postion

Rest position – After Swan dive, kneel back and rest buttocks on heel and forehead to the floor with arms on floor above the head (child’s pose). Pull abdominal to spine and breathe deeply for 3 breaths.

Single Leg Kicks

Single Leg Kick – Lie on your tummy with legs extended behind you. Prop yourself up on your fore arms with knuckles towards each other. Kick you right heel towards your buttocks 2 times and switch legs. Repeat 5 each leg.

Double leg Kicks

Double Leg Kick – Lie on your tummy with legs extended behind you and arms bent behind your back, with you head turned to one side. Kick your heels to you buttocks 3 times, then lift torso off floor, look forward and reach hands (clasped together) toward your buttocks. Then lie down with hands back in the small of your back and turn head to the opposite side. Repeat 3 each way.

Bridge with Kicks

Shoulder Bridge – lay on back, knees bent with leg together. Lift hip up in line with shoulders. Extend one leg up towards ceiling and lower and lift leg 10 times. Repeat on other side. Roll down bone by bone.

Side Kicks:

Up and Down

Side Kick Series Up and Downrealign legs
Up and Down – turn leg out, go up and down – 10 reps.

Front and Back

Side Kick Series Up and Downrealign legs
Up and Down – turn leg out, go up and down – 10 reps.


Side Kick Series PassePasse’- stay in a turned out pos. of leg and slide heel along inner thigh, reach leg to ceiling and lower down, repeat 3 each direction.


Side Kick Series Circles – circle legs 10 reps one direction and 10 reps in opposite direction.

Inner Thigh Lift

Side Kick Series Inner Thigh Lift – keep the top leg in line with hip and reach bottom leg to top leg 10 reps.


Side Kick Series Bicycle – pull top leg knee to chest, reach leg out to front then pull leg back behind you, then around again and repeat 5 each direction.

Teaser 2

Teaser Two Legs – lay on back, reach arms out to sides of the room, scoop belly, lifting chest and legs together into a “V” sit, lower and lift legs 5 times, then roll down bone by bone. Repeat 5 times.


Swimming – Lie on tummy with forehead to floor with arms overhead and leg extend to floor. Reach one arm and opposite leg off floor. Reach your torso up. Switch arms and legs. Repeat 5 each way.


Mermaid – sit in a (Z) sit position, reach arms to side, side bend to one side bringing elbow to mat and stretch over, come up and grab ankle with hand and stretch over the other way. Repeat on each side 3 reps.


Seal – Sit on tailbone, like rolling like a ball but arms are place on the inside of the legs, wrap hands around ankles, roll back and balance on shoulder blades, repeat 5 times.

Push up

Push up – Stand with arms over head and legs together. Curl torso forward of the hips, bringing hands to floor. Walk the hands to a push up position. Lower body to floor by bending elbows and press back up. Do 3 reps. Walk hands back to feet and roll up bone by bone, reaching arms over head. Repeat 3 times.