Build-ups of Beginners Matwork Program

Build-ups of Beginners Matwork Program

May 7, 2020 2020-12-13 10:28

Basic Stability
- Breathing Introduction
  04 min
- The story of the Wolf and three piglets
  01 min
- Golden Egg Story
  02 min
- Mosbolletjies
  01 min
- Lifting one leg up at a time
  03 min
- Legs joining one another up in bug
  02 min
- Changing legs in mid air
  02 min
- Activating the diaphragm through the hundred breathing
  02 min
Hundred
- Hundred – Prep 1 (Just Breathing & Breathing with pulsing)
  03 min
- Hundred – Prep 2 & 3 (Breaking at the breastbone and pulsing with legs long down and in hook)
  03 min
- Hundred – Prep 4 & 5
  02 min
- Hundred – With legs straight up
  01 min
- Hundred – With legs at 45 deg.
  01 min
- Hundred – With legs at 10 deg.
  01 min
- Hundred – With one leg straight up and the second leg at 10 deg.
  01 min
Roll-Up
- The Roll-Up – Prep 1
- The Roll-Up – Prep 2
- The Roll-Up – Prep 3
- The Roll-Up – Prep 4
- The Roll-Up – Basic version
- Roll-Up – Flowing into extension before rolling down
  04 min
- Roll-Up – Into extension before bending to the knees
  04 min
- Roll-Up – With legs wide
  05 min
- Roll-Up – Playing around
  07 min
Roll Over
- Roll-Over – Prep 1
- Roll-Over – Prep 2
- Roll-Over – Prep 3
- Roll-Over – Prep 4
- Roll-Over – Prep 5
- Roll-Over – Prep 6
- Roll-Over – Basic version
Leg Circles
- Leg Circles – Prep 1
  03 min
- Leg Circles – Prep 2
  02 min
- Leg Circles – Prep 3
  02 min
- Leg Circles – Prep 4
  02 min
- Leg Circles – Prep 5
  03 min
- Leg Circles – Prep 6
  03 min
- Leg Circles – Prep 7
  03 min
- Leg Circles – Prep 8
  02 min
- Leg Circles – Prep 9
  03 min
- Leg Circles – Prep 10
  02 min
Rolling like a ball
- Rolling like a ball – Spine health prep
- Rolling like a ball – Four stages of rolling
- Rolling like a ball – Basic version
Single Leg Stretch
- Single Leg Stretch/Extensions – Prep 1
  04 min
- Single Leg Stretch/Extensions – Prep 2
  05 min
- Single Leg Stretch/Extensions – Full intermediate
  03 min
- Single Leg Stretch/Extensions with rotations
  02 min
Double Leg Stretch
- Double Leg Stretch/Extensions – Prep 1
  05 min
- Double Leg Stretch/Extensions – Full intermediate
  02 min
Spine Stretch
- Spine Stretch – Prep 1
- Spine Stretch – Prep 2
- Spine Stretch – Prep 3
- Spine Stretch – Prep 4
- Spine Stretch – Prep 5
- Spine Stretch – Basic version
- Spine Stretch – Full Intermediate
Open Leg Rocker
- Open Leg Rocker – Prep 1
- Open Leg Rocker – Prep 2
- Open Leg Rocker – Prep 3
- Open Leg Rocker – Prep 4
- Open Leg Rocker – Prep 5
- Open Leg Rocker – Prep 6
- Open Leg Rocker – Prep 7
- Open Leg Rocker – Full Intermediate
Corkscrew
- The Corkscrew – Basic version
- The Corkscrew – Prep 1
  05 min
- The Corkscrew – Prep 2
  03 min
- The Corkscrew – Prep 3
  03 min
- The Corkscrew – Prep 4
  03 min
- The Corkscrew – Prep 5
  03 min
- The Corkscrew – Prep 6
  03 min
- The Corkscrew – Prep 7
  03 min
- The Corkscrew – Prep 8
  04 min
- The Corkscrew – Prep 9
  03 min
- The Corkscrew – Prep 10
  05 min
Saw
- The Saw – Prep 1
- The Saw – Prep 2
- The Saw – Prep 3
- The Saw – Prep 4
Swan Dive
- Swan Dive – Prep 1
  02 min
- Swan Dive – Prep 2
  01 min
- Swan Dive – Prep 3
  01 min
- Swan Dive – Prep 4
  02 min
- Swan Dive – Prep 5
  02 min
- Swan Dive – Prep 6
  02 min
- Swan Dive – Prep 7
  02 min
- Swan Dive – Prep 8
  01 min
- Swan Dive – Prep 9
  01 min
- Swan Dive – Full Intermediate
  01 min
One Leg Kick
- Single Leg Kicks – Prep 1
- Single Leg Kicks – Prep 2
- Single Leg Kicks – Prep 3
- Single Leg Kicks – Prep 4
- Single Leg Kicks – Prep 5
- Single Leg Kicks – Basic version
Double Leg Kick
- Double Leg Kicks – Prep 1
- Double Leg Kicks – Prep 2
- Double Leg Kicks – Prep 3
Neck Pull
- Neck Pull – Prep 1
  03 min
- Neck Pull – Prep 2
  03 min
- Neck Pull – Prep 3
  02 min
- Neck Pull – Basic version
Scissors
- Scissors – Prep 1
  02 min
- Scissors – Prep 2
  02 min
- Scissors – Prep 3
  02 min
- Scissors – Prep 4
  02 min
- Scissors – Prep 5
  02 min
- Scissors – Prep 6
  02 min
The Bicycle
- The Bicycle – Prep 1
- The Bicycle – Prep 2
- The Bicycle – Prep 3
- The Bicycle – Prep 4
- The Bicycle – Basic version
The Shoulder Bridge
- The Shoulder Bridge – Prep 1
  02 min
- The Shoulder Bridge – Prep 2
  04 min
- The Shoulder Bridge – Prep 3
  04 min
- The Shoulder Bridge – Prep 4
  02 min
- The Shoulder Bridge – Prep 5
  02 min
- The Shoulder Bridge – Prep 6
  03 min
- The Shoulder Bridge – Prep 7
  02 min
- The Shoulder Bridge – Prep 8
  03 min
- The Shoulder Bridge – Full Intermediate
  02 min
The Spine Twist
- Spine Twist – Prep 1
- Spine Twist – Prep 2
- Spine Twist – Prep 3
- Spine Twist – Basic version
The Jackknife
- The Jackknife – Prep 1
- The Jackknife – Full Intermediate
  03 min
Side Kick Series
- Side kick/leg Series – 4 Basic variations
  10 min
- Side kick/leg Series – with scissors movement
  04 min
- Side kick/leg Series – with internal and external rotation
  05 min
The Teaser
- The Teaser – Prep 1
- The Teaser – Prep 2
- The Teaser – Prep 3
  03 min
- The Teaser – Prep 4
  02 min
- The Teaser – Prep 5
  04 min
- The Teaser – Prep 6
  04 min
- The Teaser – Full Intermediate
- The Teaser – Full Intermediate 1
  03 min
The Hip Twist
- Hip Circle/Twist – 3 directions
  03 min
- Hip Circle/Twist – Can-Can
  03 min
- Hip Circle/Twist – Full Intermediate
  03 min
Swimming
- Swimming – Prep 1
  03 min
- Swimming – Prep 2
  02 min
- Swimming – Prep 3
  02 min
- Swimming – Prep 4
  02 min
- Swimming – Prep 5
  01 min
- Swimming – Prep 6
  01 min
- Swimming – Prep 7
  02 min
- Swimming – Full Intermediate
  02 min
- Breaststroke – Prep 1
  02 min
- Breaststroke – Full Intermediate
  02 min
- The Butterfly Stroke – Full Intermediate
  02 min
Leg Pulls Front
- Front Leg Pulls – Prep 1
  02 min
- Front Leg Pulls – Prep 2 & 3
  03 min
- Front Leg Pulls – Prep 4 & 5
  03 min
- Front Leg Pulls – into the Arabesque
  02 min
Leg Pulls Back
- Leg Pulls Back – Prep 1
- Leg Pulls Back – Prep 2
- Leg Pulls Back – Prep 3
- Leg Pulls Back – Prep 4
- Leg Pulls Back – Prep 5
- Leg Pulls Back – Prep 6
- Leg Pulls Back – Prep 7
- Leg Pulls Back – Prep 8
- Leg Pulls Back – Prep 9
- Leg Pulls Back – Basic version
- Leg Pulls Back – Full Intermediate
The Side Kick Kneeling
- Kneeling Side Kick – Prep 1
  02 min
- Kneeling Side Kick – Prep 2
  02 min
- Kneeling Side Kick – Prep 3
  03 min
- Kneeling Side Kick – Prep 4
  02 min
- Kneeling Side Kick – Prep 5
  02 min
- Kneeling Side Kick – Prep 6
  02 min
- Kneeling Side Kick – Prep 7
  02 min
- Kneeling Side Kick – Prep 8
  04 min
- Kneeling Side Kick – Basic version
The Side Bend
- Side Bend or Side Twist on elbow
- Side Twist – Basic
- Side Twist – Basic with twisting through under
The Boomerang
- The Boomerang – Basic version
- The Boomerang – Full Intermediate
  04 min
The Seal
- The Seal – rolling just onto the shoulders
  02 min
- The Seal – Full Intermediate
  02 min
The Crab
- The Crab – Full Intermediate
  05 min
The Rocking
- The Rocking – Prep 1
- The Rocking – Prep 2
- The Rocking – Prep 3
- The Rocking – Prep 4
- The Rocking – Prep 5
- The Rocking – Prep 6
- The Rocking – Full Intermediate
- The Rocking – Basic version
Controlled Balance
- Controlled Balance – Prep 1
- Controlled Balance – Prep 2
- Controlled Balance – Prep 3
- Controlled Balance – Basic version
- Controlled Balance – Climbing the tree combo
  04 min
The Push Up
- The Push-up – Prep 1
  03 min
- The Push-up – Prep 2
  02 min
- The Push-up – Prep 3
  03 min
- The Push-up – Prep 4
  03 min
- The Push-up – Prep 5
  03 min
- The Push-up – Prep 6
  03 min
- The Push-up – Full Intermediate 2 legs from the bottom up
  03 min
- The Push-up – Full Intermediate 2 legs from the top down
  03 min
- The Push-up – Full Intermediate 1 leg from the top down
  04 min
- The Push-up – Basic version

Build-ups of Beginners Matwork Program

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The Roll-Up – Basic version

Roll-Up – Into extension before bending to the knees

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