M1 100s (4 count breath)

M2 Roll Ups

M3 Roll Over

M4 Single Leg Circles

M5 Rolling Like a Ball

M6 Stomach Series

M7 Spine Stretch

M8 Saw

M9 Seal

M10 Open Leg Rocker

M11 Corkscrew

M12 Swan Dive

M13 Single Leg Kick

M14 Double Leg Kick

M15 Neck Pull

M16 Pelvic Press

M17 Spine Twist

M18 Jackknife

M19 Side Kicks

M20 Teaser

M21 Hip Circles

M22 Swimming

M23 Leg Pull Prone

M24 Leg Pull Supine

M25 Side Kicks Kneeling

M26 Side Bend

M27 Side Twist

M28 Boomerang

M29 Crab

M30 Rocking

M31 Control Balance

M32 Push Up

B1abc Simple Arms; a. Single arm, b. Double arm, c. Single arm with rotation

B1de Simple Arms; d. Fist to open, e. Criss cross arms

B2a Plié; a. Foot and Leg Positions (“walking the feet out and in”)

B2b Plié; b. Demi plié

B2c Plié; c. Grand plié

B3ab Relevé; a. Four count /two count relevé, b. Pulses at top with arm lift

B3c Relevé; c. High release pattern

B3d Relevé; d. High release facing away

B4a Foot Articulation and Running Patterns; a. Foot articulation – Toe lifts, Ankle flexion, Roll to ball of foot, Roll to ball of foot in plié, Plié-relevé pattern, and in turnout

B4b Foot Articulation and Running Patterns; b. Alternating lifts

B4c Foot Articulation and Running Patterns; c. Running in place patterns

B5 Footwork (lateral facing); a. To the toe, b. To the prance, c. With plié, d. With relevé

B6abc Rond de Jambe (in parallel); a. Quarter circle (front and back), b. Half circle, c. Passing through center

B6d Rond de Jambe (in parallel); d. Rond de Jambe with weight transfer

B6d-variation Rond de Jambe; d. Rond de Jambe with weight transfer variation

B7a Battement; a. Simple battements

B7b Battement; b. Battement with weight transfer patterns

B7c Battement Posterior Series; c. Foot stretch

B7de Battement Posterior Series; d. Simple battement, e. To the lunge pattern

B8a Ron’s Barre Stretches; a. Ron’s Contraction to hinge stretch

B8bc Cat Series; b. Double plié, c. Cat stretch

B8de Cat Series; d. Single leg extension (add plié), e. Oppositional arm & leg reach

B9a Lateral Hip Stretch; a. Facing away from barre

B9b Lateral Hip Stretch; b. Facing side

B10ab Passé Pattern; a. Simple passé, b. With lunge to side

B10cd Passé Pattern; c. Passé facing away, d. With lunge to front

B11 Figure Eights; a. Leg and hip only, b. Add arm and plié, c. Add contraction and release

B12 The Egyptian; a. Simple, b. With plié and relevé pattern, c. With arm and chest rotation

F1a-c Simple Arms; a. Single arms, b. Double arms, c. Single with rotation

F1d-e Simple Arms; d. Three count breath, e. Lateral to rotation

F2 Roll Ups; a. Four part contraction, b. Simple roll up, c. Roll up to second position, d. Straight leg roll up to Teaser

F3 Pelvic Tilt; a. Simple, b. With heel lifts, c. With leg break

F4a-d Supine Leg Work; a. Flex and point, b. Open leg pulses, c. Double toe taps, d. Single leg hip extension

F4e Supine Leg Work; e. Lateral opening with hip lift

F5 Closed Diamond with Hip Work; a. Closed diamond contraction and release, b. Open parallel contraction and release with pulses, c. Hip lift, d. Quarter turn hip lift to fourth, e. Pattern

F6 Ron’s Saw; a. Simple, b. With hinge, c. Saw variations

F7 Hip Perch; a. Preparation, b. Simple, c. With balance

F8 Side Stretch; a. Hip transition, b. Preparation, c. Turnout from hip, d. Add leg extension with pulses, e. Add rotation from contraction to open chest

F9 Open Second Stretch; a. Preparation, b. Flex and extend double, c. Flex and extend single, d. Side stretch, e. Ron’s Spine Stretch

F10 Hip and Leg Stretch; a. Transition, b. Hip pulse, c. Held développé, d. Straight leg pulse, e. Contraction to balance, F. Tilt and balance

F11 Hinges; a. Forward and backward, b. Pulses, c. Contraction to high release, d. Hinges on the diagonal

F12 Lateral Hip Rotation: “Can-Can”; a. Simple, b. Add upper body rotation, c. Add turn out from hip, d. Add extension

T1a Taut Towel Pulls; a. “Seating” the humerus

T1b Taut Towel Pulls; b. Sternum level

T1c Taut Towel Pulls; c. Hip level

T1d Taut Towel Pulls; d. Overhead

T1e Taut Towel Pulls; e. Posterior

T2 Anterior Range of Motion; a. Sternum level, b. Overhead

T3 Pull to “W”; a. Sternum level, b. Overhead, c. Posterior

T4a Posterior Range of Motion; a. Above shoulder girdle

T4b Posterior Range of Motion; a. Below shoulder girdle

T4c Posterior Range of Motion; c. Full ROM

T5a Overhead to “U”; a. Simple, b. With plié

T6 Lateral Hip Stretch; a. Simple, b. With pulses

T7a Foot work; a. Stationary Towel

T7b Foot work; b. Moving Towel

T8 aThoracic Rotation; a. Sternum level

T9a Lateral Lunge Series; a. Towel sternum level

T9b Lateral Lunge Series; b. Towel to overhead on lunge

T9c Lateral Lunge Series; c. Towel sternum level with thoracic rotation

T9d Lateral Lunge Series; d. Towel to overhead with thoracic rotation

T10a Lateral Flexion in 2nd Position; a. Small controlled side bend

T10b Lateral Flexion in 2nd Position; b. Full side bend T 10-B take 2.Consolidated.01_YouTube_1080p

T11a Lunge into Side Bend; a. Return to first

T11b Lunge into Side Bend; b. Return to balance in passé

T12a Taut Towel in Vertical: “Windmill”; a. Vertical to horizontal

T12b Taut Towel in Vertical: “Windmill”; b. Vertical to vertical

S1 Contractions to Arc; a. butt/belly, b. contractions to arc

S2 Forward Contractions; a. arms straight ahead, b. arms in second, c. arm stroke pattern

S3ab Roll to Top Arc; a. simple, b. open arms

S3c Roll to Top of Arc; c. diagonal pattern

S4 Thoracic Flexion and Extension

S5 Lateral Flexion; a. simple, b. with arm, c. hip lift, d. with thoracic rotation

S6a Full Spine Extension in Four Progressions; a. butt/belly contraction

S6b-d Full Spine Extension in Four Progressions; b. roll to waist, c. roll to chest, d. full extension

S7a Abdominals; a. 100s (Level I 2-count breath)

S7a Abdominals; a. 100s (Level II/III 4-count breath)

S7b Abdominals; b. Coordination

S7c Abdominals; c. matwork stomach series

S8a Rib Roll; a. simple rib roll

S8b Rib Roll; b. rib roll with stretch over extended leg

S9 Rotation in 4th with Psoas Stretch

Transition to Pelvis on Top of Arc

S10 Bridge to Leg Extension; a. extension in parallel, b. add flex and point, c. turnout with open and close

S11 Progression to Scissors; a. anterior hip extension, b. hip flexion, c. scissors pattern, d. dismount to sitting

S12 Swan

R1 Bilateral Leg and Foot Work; a. prehensile, b. heels, c. turn out in 1st & 2nd, d. releve', e. flex/releve'

R2a Unilateral Leg and Foot Work; a. walking

R2b Unilateral Leg and Foot Work; b. running

R2c Unilateral Leg and Foot Work; c. Ron's running pattern

R3ab Abdominals; a. anterior ROM, b. lateral ROM

R3c Abdomials; c. 100s

R3d Abdominals; d. small pelvic tilts with arms

R4a Pelvic Press; a. small pelvic curls (parallel & internal rotation)

R4bc Pelvic Press; b. full press, c. Ron's pattern

R5 Strap Work with Feet; a. parallel hip flexion/extension, b. turnout ab/adduction, c. large circles, d. small circles

R6 Short Spine Stretch; a. diamond press, b. diamond rocker, c. diamond extension, d. hamstring stretch, e. baby short spine, f. short spine with hamstring stretch

R7abc Seated Arm Work; a. scoop, b. salute, c. hug-a-tree

R7defg Seated Arm Work; d. half hug, e. waist whittler, f. bow n' arrow, g. rotator cuff work

R7h Seated Arm Work; h. chariot pattern

R7i Seated Arm Work; i. Saw

R8 Diamond Roll Down; a. simple; b. lift of diamond, c. lift and developpe', d. beats

R9a Stomach Massage; a. seated spinal mechanics

R9b Stomach Massage; b. attitude pattern

R9c Stomach Massage; c. stomach massage patterns - round back, flat back, with hinge

R10abc Knee Stretch Series; a. flexion, b. hinge, c. alternate a & b

R10de Knee Stretch Series; d. scooter, e. Eve's lunge patterns

R10fgh Knee Stretch Series; f. stomach pull, g. elephant, h. forward elephant

R11abcd Box Work Short Box; a. contraction, b. hinge, c. hinge to contraction, d. contraction to hinge

R11e Box Work Short Box; e. rotation to hinge

R11f Box Work Short Box; f. diagonal hinge pattern

F11g Box Work Short Box; g. rolling pin to hinge

R11h Box Work Short Box; h. simple climb-a-tree

R11ij Box Work Short Box; i. pulling strap pattern, j. T-strap pattern

R12ab Standing Adduction; a. adduction: vertical. b. adduction: hinge

R12cde Standing Abduction; c. abduction, d. abduction: plie', e. Skater

C1ab Straight Leg Roll Downs; a. simple, b. with small contractions and leg lifts

C1c Straight Leg Roll Downs; c. circuvolution

C1d Straight Leg Roll Downs; d. rolling pin

C1e Straight Leg Roll Downs; e. spear the whale

C2abc Leg Springs; a. straight leg pull, b. open and close, c. leg circles

C2d Leg Springs; d. abdominal break

C2efgh Leg Springs; e. diamond press, f. diamond extension, g. diamond to V, h. beats

C2i Leg Springs; i. bicycle (parallel)

C2j Leg Springs; j. walking (slow box step, box step)

C2j Leg Springs; j. walking (walking)

C3 Short Spine Variation; a. double leg, b. single leg, c. short spine

C4 Arm Work with Swing; a. Palms facing in, b. Palms facing out, c. Palms down, d. Palms up

C5 Tower; a. Double leg press, b. Single: non-working leg bent, c. Single: non-working leg extended, d. Single: non-working leg moving, e. Plié to tower, f. Tower to plié

C6 Monkey; a. Double leg, b. Single leg

C6 somersault dismount

C7ab Teaser; a. Shoulder stabilization, b. Rotation work

C7cde Teaser; c. Teaser with arm pulls, d. Teaser with leg lifts, e. Full Teaser

C7f Teaser; f. Teaser with head hold

C8 Breathing; a. Roll up, b. Arm press and pulses, c. Rowing arms, d. Rolling holding arm press

C9 Diamond Roll Back; a. Simple, b. With arm pulls, c. With leg lifts

C10ab Push Through Series; a. Simple, b. Saw variations

C10cde Push Through Series; c. To pelvic tilt, d. To plank, e. Full pattern

C10f Push Through Series; f. Mermaid

C10g Push Through Series; g. Cleopatra

C11ab Cat to Swan; a. Simple Swan

C11b Cat to Swan; b. Rocking Swan

C11c Cat to Swan; c. Full Swan

C11d Cat to Swan; d. Baby Cat

C11e Cat to Swan; e. Diane’s Cat

C11f Cat to Swan; f. Ron’s Cat

C11g Cat to Swan; g. Cat to Swan

C12 Hanging Pull Ups; a. Simple, b. With pull ups, c. With back extension

P1ab Pull Down Series; a. Front, b. Side

P1c Pull Down Series; c. 100s beat

P2 Tricep Press

P3 Robot Arms

P4a Arm Circles; a. Bilateral

P4a Arm Circles; a. Bilateral P4b Arm Circles; b. Alternating

P5 Scooping Pulls; a. Shoulder shrug, b. Arm Opener, c. Scooping pull

P6a Pliés; a. Demi plié

P6b Pliés; b. Grand plié,

P6c Pliés; c. Plié with arch and curl

P7a Roll Downs; a. Round back

P7b Roll Downs; b. Round to flat back

P7c Roll Downs; c. Flat to round back

P7d Roll Downs; d. Roll Down Variations

P8 Seated Pull Downs; a. Palms inward, b. Palms forward, c. Palms outward

P9a Seated Arm Circles; a. Spiral in and out

P9b Seated Arm Circles; b. Circles

P10 Seated Roll Downs

P11 Chariot Pattern (variations)

P12 Chest Stretch

O1 Anterior Arm Presses; a. Chest press, b. Straight arm chest press, c. Hip press, d. “Fallen angel” press, e. Overhead press

O2 Pulls to “W”; a. Chest level, b. Overhead

O3 Posterior Arm Presses; a. Behind head, b. Behind back

O4 Lateral Flexion; a. Simple (in first position), b. Simple (in second position), c. With circle pulses, d. With pulls to “W”, e. With pulls behind head

O5 Lateral Arm Work; a. Side arm press, b. Vertical bicep press

O6 Thoracic Rotation; a. Chest Level, b. Overhead, c. Pattern from chest level to overhead

O7 Seated Spine Stretch; a. Arm presses (palms down, up, together), b. Add contraction, c. Arm press + contraction

O8 Seated Side Arm Work; a. Front Diagonal, b. True Side, c. Back Diagonal

O9ab ADductor Series; a. Standing Adductor Pliés, b. Standing Adductor Unilateral Leg Presses (turned out and parallel)

O9ab ABductor Series; a. Standing Abductor Pliés, b. Standing Abductor Unilateral Leg Presses

O9cdef ADductor Series; c. Supine adductor, d. With pelvic tilt, e. With pelvic press, f. Adductor patterns

O9cdeg ABductor Series; c. Supine abductor, d. With pelvic tilt, e. With pelvic press, g. Abductor patterns

O10ab Seated Leg Press; a. Seated front press, b. Seated diamond press

O10cd Side lying Leg Press; c. Side press down, d. Side press up

O11 Prone Glute Work; a. “Smile” squeeze, b. Leg lifts, c. Patterns adding leg extension, d. Swimming

O12 Windmill; a. Vertical to horizontal, b. Vertical to vertical

W1 Leg and Foot Work; a. Heels, b. Turnout, c. Wide Turnout, d. Relevé, e. Flex relevé, f. Single leg from heel

W2a-e Prone Arm Press and Swan; a. Double arm press, b. Single arm press, c. Thoracic extension, d. Swan dive, e. Full swan with arm press

W2f Prone Arm Press and Swan; f. Side bend on hip

W3a Reverse Arm Press; a. Bilateral

W3b Reverse Arm Press; b. Unilateral with Twist

W4a-d Kneeling Cat on floor; a. Presses, b. Pulses, c. Press to sit, d. Arm presses

W4e Kneeling Cat on floor; e. Lift to Pike

W5a-c Supine Leg Work; a. Parallel, b. Turnout, c. Turnout – single leg

W5d Supine Leg Work; d. Ron’s Pelvic Press patterns

W6 Seated Pike

W7ab Spine Stretch; a. Arm press b. Contraction (saw transition)

W7c Spine Stretch; c. Hinge to contraction

W7d Spine Stretch; d. Bent arm spine stretch

W8a-d Triceps Press: Seated on Floor; a. 4-part lift to press, b. Full press, c. Pulses up, d. Ron’s back support

W8e-f Triceps Press: Seated on Floor; e. Hinge press, f. Deb’s Hinge to Contraction

W9a Mermaid Series; a. Kneeling

W9bc Mermaid Series; b. Seated on Top, c. Ron’s Mermaid with rotation

W10a Single Leg Standing; a. Parallel

W10b Single Leg Standing; b. Turned out

W11a Step Ups; Basic Step up (from heel)

W11b Step Ups; Basic Step up (from ball of foot)

W11c Step Ups; Mountain Climber (with and without hands)

W11d Step Ups; d. Leg Presses – Forward leg press

W11d Step Ups; d. Leg Presses – Cross over leg press

W11e Step Ups; e. Unilateral Footwork

W12a-c Washer Woman; a. Contractions to lift bar, b. Arm press, c. Alternate a and b

W12d-g Washer Woman; d. Relevé, e. Relevé, plie into contraction, g. Running in place

W12h Washer Woman; h. Standing saws (forward and side)

HR1 Supine – Upper Body Opening; a. Shoulder shrug, b. Chest opener, c. Scissor arms, d. Pulls to “W”, e. Angel arms, f. Arm circles

HR2a-d Supine – Spinal Articulation; a. Pelvic curl + press, b. Upper contraction, c. Alternating with arms, d. Upper contraction w/rotation

HR2e Supine – Spinal Articulation; e. Roll Up

HR2f Supine – Spinal Articulation; f. Hip Lift

HR2g Supine – Spinal Articulation; g. Rollover

HR3ab Supine – Abdominal Series; a. Hip folds, b. Marching

HR3c-g Supine – Abdominal Series; c. Single leg stretch, d. Double leg stretch, e. Scissors, f. Double leg lower/lift, g. Bicycle

HR4ab Supine – Balance Series; a. 2 Point balance, b. 1 Point balance

HR4cd Supine – Balance Series; c. Lateral arm and leg opening, d. Opposing arm and leg circle

HR5ab Supine – Hips on Top; a. Hip flexion and extension, b. Scissors

HR5cd Supine – Hips on Top; c. Bicycle, d. Helicopter

HR5ef Supine – Hips on Top; e. Psoas stretch, f. Piriformis stretch

HR6 Supine – Feet on Top; a. Pelvic curls, d. Pelvic press, c. Hamstring curl

HR7a Seated – Feet on Top; a. Stomach massage

HR7b-d Seated – Feet on Top; b. Back support (diamond), c. Back support (parallel), d. Back support patterns

HR8ab Supine – Mid-back on Top; a. Thoracic extension, b. Semi-circle pattern

HR8c Supine – Mid-back on Top; c. Ab series

HR9 Prone – Hands on Top; a. Shoulder shrugs, b. Baby swan, c. Full swan

HR10a-c Kneeling – Hands on Top; a. Hip opener, b. Forward cat, c. Diagonal cat

HR10d-f Kneeling – Shins on Top; d. Forward cat, e. Jack rabbit, f. Pike

HR11a Seated Series; a. Spine stretch

HR11b Seated Series; b. Chest expansion

HR11c-f Seated Series; c. Simple side bend, d. Side bend with arms, e. Side bend with hip lift, f. Side bend w/thoracic rotation

HR12 Myofascial Release; a. Glutes, b. IT band, c. Quadriceps, d. Hamstrings, e. Calves, f. Spinal erectors, g. Occiput