1. ▶️ Leg Work: Footwork – Seated
2. ▶️ Leg Work: Single-Leg Footwork
3. ▶️ Leg Work: Ankle Articulation
4. ▶️ Standing Leg Work: Standing Leg Press – Facing Pedal
5. ▶️ Standing Leg Work: Side-Facing
6. ▶️ Standing Leg Work: Crossover Press
7. ▶️ Standing Leg Work: Foot Press on Long Box
8. ▶️ Standing Leg Work: Step-Ups
9. ▶️ Standing Leg Work: Side Step-Ups
10. ▶️ Standing Leg Work: Step-Down/Mountain Climber
11. ▶️ Supine Leg Work: Hamstring Curl / Hamstring Press – Hips Up
12. ▶️ Supine Leg Work: Frog Laying Flat
13. ▶️ Side-Lying Leg Work: Adductor Press
14. ▶️ Leg Work Supported by Arms: Frog Back / Frog Back – Hips Up
15. ▶️ Leg Work Supported by Arms: Side Pike with Leg Extension
16. ▶️ Arm Work: Scapula Isolation, Prone / One Arm Press, Prone
17. ▶️ Arm Work: Triceps Press, Sitting
18. ▶️ Arm Work: One-Arm Push, Hand On Floor
19. ▶️ Torso Flexion: Ab Press, Sitting/Spine Stretch
20. ▶️ Torso Flexion: Pike/Teaser on Floor
21. ▶️ Torso Flexion: Torso Press, Sitting – Intro
22. ▶️ Torso Flexion: Cat Standing – Front, Side and Back
23. ▶️ Torso Flexion: Cat Kneeling
24. ▶️ Torso Flexion: Roll-Over
25. ▶️ Torso Flexion: Jackknife
26. ▶️ Torso Flexion: Horseback
27. ▶️ Torso Flexion: Elephant/Pike
28. ▶️ Torso Flexion: Handstand
29. ▶️ Torso Flexion: Tendon Stretch
30. ▶️ Torso Extension: Swan
31. ▶️ Torso Extension: Grasshopper
32. ▶️ Lateral Flexion: Mermaid
33. ▶️ Lateral Flexion: Mermaid – Kneeling
34. ▶️ Lateral Flexion: Side Bends
35. ▶️ Torso Rotation: Rotation, Prone
36. ▶️ Torso Rotation: Lean
37. ▶️ Torso Rotation: Side Body Twist
38. ▶️ Torso Rotation: Twist
