Advent Calendar Day 21

Hundreds
* Repetitions – 1 set
* Progression – 2 sets
* Note: Level 1 – Feet on floor, Level 2 – Legs in tabletop, Level 3 – Legs in extension in parallel or turned out

21 - Hundreds 121 - Hundreds 221 - Hundreds 321 - Hundreds 421 - Hundreds 5

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Advent Calendar Day 20

Lying Torso Stretch
* Repetitions – 5 each side

20 - Lying Torso Stretch 120 - Lying Torso Stretch 220 - Lying Torsio Stretch 320 - Lying Torso Stretch 4

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Advent Calendar Day 19

Side Lying Lower Leg Lifts
* Repetitions – 6 each side
* Progression – hold 6th one up, and circle for 10, then reverse direction for 10
* Note: Top leg position – knee and ankle lowered to floor and pelvis rolled slightly forward is the easier option

19 - Side Lying Lower Leg Lifts 119 - Side Lying Lower Leg Lifts 219 - Side Lying Lower Leg Lifts 319 - Side Lying Lower Leg Lifts 4

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Advent Calendar Day 18

Clams
* Repetitions – 8 each side
* Progression 1 – lift torso and lean head into hand
* Progression 2 – hold 8th clam open, and pulse accenting up and back for 10

18 - Clam 318 - Clam 418 - Clam 118 - Clam 2

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Advent Calendar Day 17

Swimming
* Repetitions – Continuous for 30 secs to 1 minute
* Regression – Legs only, forehead resting on hands

17 - Swimming 1 17 - Swimming 3 17 - Swimming 2

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Advent Calendar Day 16

Double Leg Stretch
* Repetitions 6
* Regression – lower head after each extension i.e. do not stay curled forward for entire set

16 - Double Leg Stretch 0816 - Double Leg Stretch 0916 - Double Leg Stretch 1016 - Double Leg Stretch 1116 - Double Leg Stretch 1216 - Double Leg Stretch 1316 - Double Leg Stretch 0116 - Double Leg Stretch 0216 - Double Leg Stretch 0316 - Double Leg Stretch 0416 - Double Leg Stretch 0516 - Double Leg Stretch 06

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Advent Calendar Day 15

Criss-Cross
* Repetitions 8 (4 each side, alternating)

15 - Criss Cross 115 - Criss Cross 215 - Criss Cross 315 - Criss Cross 415 - Criss Cross 5

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Advent Calendar Day 14

Single Leg Stretch
* Repetitions 12 (6 each side, alternating)

14 - Single Leg Stretch 114 - Single Leg Stretch 214 - Single Leg Stretch 4

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Advent Calendar Day 13

Ab Curls
* Repetitions 8
* Progression – Hold 8th one forward, and pulse for 10

13 - Ab Curls 113 - Ab Curls 313 - Ab Curls 2

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Advent Calendar Day 12

Pelvic Curl (Shoulder Bridge)
* Repetitions 6
* Progression – Hold 6th bridge and pulse 10 times

12 - Pelvic Curl 112 - Pelvic Curl 312 - Pelvic Curl 212 - Pelvic Curl 4


12 - Pelvic Curl 512 - Pelvic Curl 6

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