Classical_Exercise_Name stringclasses 36
values | Difficulty_Level stringclasses 4
values | Age_Group stringclasses 4
values | Pathology_Condition stringclasses 11
values | Prop stringclasses 4
values | Is_Core bool 2
classes | Is_Spine bool 2
classes | Is_Lower_Body bool 2
classes | Is_Shoulder bool 2
classes | Is_Neck bool 2
classes | instruction_and_Breathing stringlengths 293 1.33k |
|---|---|---|---|---|---|---|---|---|---|---|
The Hundred | Beginner | Teen | Healthy | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
Single Leg Stretch | Intermediate | Adult | Healthy | Magic Circle | true | false | true | false | false | • Setup: Supine, head and chest curled off mat in Chest Lift position. One knee hugged to chest — hand on ankle (outside), hand on knee (inside). Opposite leg extended to 45°. Magic Circle between inner thighs at tabletop position — both legs hold circle with gentle sustained squeeze.
• Breath: Inhale for 2 counts (one... |
Spine Twist | Beginner | Third Age | Disc Herniation | No Prop | true | true | false | false | false | • Setup: Seated tall with legs bent, arms extended in 'T' at shoulder height, hands on shoulders.
• Breath: Inhale — grow tall and lengthen out of the hips. Exhale — rotate from the waist; three small deliberate pulses at end range on the exhale. Inhale — return to center. Repeat to other side.
• Cue: Lift OUT of the h... |
The Hundred | Beginner | Teen | Healthy | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°, imprint lumbar spine to mat, arms long by sides, Magic Circle between inner thighs in tabletop position — horizontal squeeze.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total.
• Cue: Scoop the belly to the spine — maintain... |
The Hundred | Beginner | Teen | Healthy | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90°) or extended to 45°, imprinting lumbar spine to mat. Arms long by sides. (Standard Setup)
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total. (BREATH PATTERN)
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pump... |
The Hundred | Beginner | Teen | Disc Herniation | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Disc Herniation | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°, imprint lumbar spine to mat, arms long by sides, Magic Circle between inner thighs in tabletop position.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total, gentle sustained squeeze on each exhale beat with Magic Circle.
• C... |
The Hundred | Beginner | Teen | Disc Herniation | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90°) or extended to 45° on Swiss Ball (calves resting on top), imprint lumbar spine to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout, Pump... |
The Hundred | Beginner | Teen | Frozen Shoulder | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Frozen Shoulder | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°, imprint lumbar spine to mat, arms long by sides, Magic Circle between inner thighs in tabletop position.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total.
• Cue: Scoop the belly to the spine — maintain the lumbar imprint t... |
The Hundred | Beginner | Teen | Frozen Shoulder | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90°) or extended to 45°, imprinting lumbar spine to mat. Arms long by sides. (Standard Setup)
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total. (Breath Pattern)
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pump... |
The Hundred | Beginner | Teen | Hip OA | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Hip OA | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Hip OA | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90°) or extended to 45°, maintaining lumbar spine imprint. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 (x10 sets = 100 pumps total)
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout. Pump from the shoulder girdle, not the wri... |
The Hundred | Beginner | Teen | Osteoporosis | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Osteoporosis | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Osteoporosis | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90°) or extended to 45°, imprinting lumbar spine to mat. Arms long by sides. (Beginner)
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total. (All levels)
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pump from the ... |
The Hundred | Beginner | Teen | Pregnancy T1 | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Pregnancy T1 | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Pregnancy T1 | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90°) or extended to 45° on Swiss Ball (calves resting on top of ball), imprint lumbar spine to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint througho... |
The Hundred | Beginner | Teen | Pregnancy T2-T3 | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Knee Pain | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Knee Pain | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°, imprint lumbar spine to mat, arms long by sides, Magic Circle between inner thighs in tabletop position.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total, gentle sustained squeeze on each exhale beat with Magic Circle.
• C... |
The Hundred | Beginner | Teen | Knee Pain | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90°) or extended to 45°, maintaining lumbar spine imprint. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout. Pump from the shoulder girdle, not the wris... |
The Hundred | Beginner | Teen | Cervical Strain | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Cervical Strain | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°, imprint lumbar spine to mat, arms long by sides, head down.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout, pump from the shoulder girdle, not ... |
The Hundred | Beginner | Teen | Cervical Strain | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90°) or extended to 45°, imprinting lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pump from the shoulder girdle, not the ... |
The Hundred | Beginner | Teen | Scoliosis | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | Scoliosis | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°, imprint lumbar spine to mat, arms long by sides, Magic Circle between inner thighs in tabletop position — horizontal squeeze.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total.
• Cue: Scoop the belly to the spine — maintain... |
The Hundred | Beginner | Teen | Scoliosis | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90°) or extended to 45°, imprinting lumbar spine to mat. Arms long by sides. (Standard Setup)
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total. (Breath Pattern)
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pump... |
The Hundred | Beginner | Teen | wrist_sensitivity | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout; Pump from the shoulder girdle, not the wrists ... |
The Hundred | Beginner | Teen | wrist_sensitivity | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90°) or extended to 45°, imprint lumbar spine to mat, arms long by sides, Magic Circle between inner thighs in tabletop position.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total.
• Cue: Scoop the belly to the spine, maintain the lumbar imprint th... |
The Hundred | Beginner | Teen | wrist_sensitivity | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90°) or extended to 45° on Swiss Ball (calves resting on top), imprint lumbar spine to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout, pump... |
The Hundred | Intermediate | Teen | Healthy | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides. Head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint th... |
The Hundred | Intermediate | Teen | Healthy | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, with Magic Circle between inner thighs. Imprint lumbar spine to mat. Arms long by sides, head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to th... |
The Hundred | Intermediate | Teen | Healthy | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop or extended to 45°, imprinting lumbar spine to mat. Arms long by sides. Head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint thr... |
The Hundred | Intermediate | Teen | Disc Herniation | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides. Head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint th... |
The Hundred | Intermediate | Teen | Disc Herniation | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, with Magic Circle between inner thighs. Imprint lumbar spine to mat. Arms long by sides, head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to th... |
The Hundred | Intermediate | Teen | Disc Herniation | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop or extended to 45°, imprinting lumbar spine to mat. Arms long by sides. (Intermediate Level: Head UP — classical chest lift position)
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imp... |
The Hundred | Intermediate | Teen | Frozen Shoulder | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, imprint lumbar spine to mat. Arms long by sides, head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint th... |
The Hundred | Intermediate | Teen | Frozen Shoulder | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, with the lumbar spine imprinted to the mat. Arms long by sides, head lifted in classical chest lift position.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar impri... |
The Hundred | Intermediate | Teen | Frozen Shoulder | Swiss Ball | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45° on Swiss Ball (calves resting on top of ball), with arms long by sides. Maintain lumbar spine imprint.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint througho... |
The Hundred | Intermediate | Teen | Hip OA | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides. Head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint th... |
The Hundred | Intermediate | Teen | Hip OA | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, with Magic Circle between inner thighs. Imprint lumbar spine to mat. Arms long by sides, head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to th... |
The Hundred | Intermediate | Teen | Hip OA | Swiss Ball | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45° on Swiss Ball (calves resting on top of ball), arms long by sides, lumbar spine imprinted to mat.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint througho... |
The Hundred | Intermediate | Teen | Osteoporosis | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides. Head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint th... |
The Hundred | Intermediate | Teen | Osteoporosis | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, with Magic Circle between inner thighs. Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pump... |
The Hundred | Intermediate | Teen | Osteoporosis | Swiss Ball | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45° on Swiss Ball (calves resting on top of ball), imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout... |
The Hundred | Intermediate | Teen | Pregnancy T1 | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides. Head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint th... |
The Hundred | Intermediate | Teen | Pregnancy T1 | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, with Magic Circle between inner thighs. Imprint lumbar spine to mat. Arms long by sides, head lifted in classical chest lift position.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total, with gentle sustained squeeze on ea... |
The Hundred | Intermediate | Teen | Pregnancy T1 | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop (90/90) or extended to 45°, imprinting lumbar spine to mat. Arms long by sides. For Intermediate level, head is lifted in classical chest lift position. For Pregnancy T1, perform Diastasis Recti screen before beginning. If necessary, modify to tabletop legs only and head down f... |
The Hundred | Intermediate | Teen | Pregnancy T2-T3 | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides. Head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint th... |
The Hundred | Intermediate | Teen | Knee Pain | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides. Head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint th... |
The Hundred | Intermediate | Teen | Knee Pain | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, with the lumbar spine imprinted to the mat. Arms long by sides, head lifted in classical chest lift position.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar impri... |
The Hundred | Intermediate | Teen | Knee Pain | Swiss Ball | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45° on Swiss Ball (calves resting on top of ball), imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout... |
The Hundred | Intermediate | Teen | Cervical Strain | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides. Head UP in classical chest lift position.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pu... |
The Hundred | Intermediate | Teen | Cervical Strain | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, with the lumbar spine imprinted to the mat. Arms long by sides, head lifted in classical chest lift position.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar impri... |
The Hundred | Intermediate | Teen | Cervical Strain | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop or extended to 45°, imprinting lumbar spine to mat. Arms long by sides. (Intermediate Level: Head UP — classical chest lift position) (Cervical Strain: Head DOWN throughout all repetitions) (Swiss Ball: Calves resting on top of Swiss Ball — both legs draped over ball)
• Breath:... |
The Hundred | Intermediate | Teen | Scoliosis | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°. Imprint lumbar spine to mat. Arms long by sides. Head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint th... |
The Hundred | Intermediate | Teen | Scoliosis | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, with the lumbar spine imprinted to the mat. Arms long by sides, head lifted in classical chest lift position.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar impri... |
The Hundred | Intermediate | Teen | Scoliosis | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop or extended to 45°, imprinting lumbar spine to mat. Arms long by sides. (Intermediate Level: Head UP — classical chest lift position) (Scoliosis: Cue equal ribcage expansion on both sides) (Swiss Ball: Calves resting on top of Swiss Ball — both legs draped over ball)
• Breath: ... |
The Hundred | Intermediate | Teen | wrist_sensitivity | No Prop | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45°, imprint lumbar spine to mat. Arms long by sides. Head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint th... |
The Hundred | Intermediate | Teen | wrist_sensitivity | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45° with Magic Circle between inner thighs. Imprint lumbar spine to mat. Arms long by sides, head lifted with cervical flexion, gaze toward knees.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the... |
The Hundred | Intermediate | Teen | wrist_sensitivity | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs in tabletop or extended to 45°, imprinting lumbar spine to mat. Arms long by sides. (Standard Setup)
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pump from the shoulder girdl... |
The Hundred | Advanced | Teen | Healthy | No Prop | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, imprinting lumbar spine to mat. Arms long by sides, head up, chest high.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pump from the shoulder girdle, not the wris... |
The Hundred | Advanced | Teen | Healthy | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, head up, chest high, lumbar spine imprinted to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | Healthy | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, calf resting on top of Swiss Ball. Maintain lumbar spine imprint, crown of head reaches long, and shoulder blades off the mat but ribs stay anchored down.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine,... |
The Hundred | Advanced | Teen | Disc Herniation | No Prop | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, maintaining lumbar spine imprint and arms long by sides with head up and chest high.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout; Pump from the shoulder girdle, no... |
The Hundred | Advanced | Teen | Disc Herniation | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, head up, chest high, lumbar spine imprinted to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | Disc Herniation | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, calf muscles resting on top of Swiss Ball. Maintain lumbar spine imprint, crown of head reaching long, and shoulder blades off the mat but ribs anchored down.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the sp... |
The Hundred | Advanced | Teen | Frozen Shoulder | No Prop | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, maintaining lumbar spine imprint and arms long by sides with head elevated and chest high.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout; Pump from the shoulder gird... |
The Hundred | Advanced | Teen | Frozen Shoulder | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, lumbar spine imprinted to mat, arms long by sides with head elevated and chest high.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total.
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, n... |
The Hundred | Advanced | Teen | Frozen Shoulder | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, calf muscles resting on top of a Swiss Ball. Maintain lumbar spine imprint and neutral pelvis. Arms long by sides, head elevated, and chest high.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 (10 sets = 100 pumps total)
• Cue: Scoop the belly to the spine, maintain... |
The Hundred | Advanced | Teen | Hip OA | No Prop | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, head up, chest high, lumbar spine imprinted to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | Hip OA | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs extended to 45° or in tabletop (90/90), lumbar spine imprinted to mat, arms long by sides, head up, chest high.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout, pump from the shoulder gir... |
The Hundred | Advanced | Teen | Hip OA | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs extended to 45° or in tabletop (90/90), maintaining lumbar spine imprint. Arms long by sides. Head is up, chest is high in the advanced version. (For clients with Hip OA, legs remain in tabletop (90°) only throughout.) If using Swiss Ball, calves rest on top of the ball with both legs drap... |
The Hundred | Advanced | Teen | Osteoporosis | No Prop | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, head up, chest high, lumbar spine imprinted to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | Osteoporosis | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, head up, chest high, lumbar spine imprinted to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | Osteoporosis | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, calf resting on top of Swiss Ball (if available). Maintain lumbar spine imprint. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout. Pump from the sh... |
The Hundred | Advanced | Teen | Pregnancy T1 | No Prop | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, head up, chest high. Maintain lumbar spine imprint to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout. Pump from the shoulder girdle, not the wri... |
The Hundred | Advanced | Teen | Pregnancy T1 | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, head up, chest high, lumbar spine imprinted to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists,... |
The Hundred | Advanced | Teen | Pregnancy T1 | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, calf resting on top of Swiss Ball. Maintain lumbar spine imprint, arms long by sides, head up, and chest high.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout. Pump fr... |
The Hundred | Advanced | Teen | Pregnancy T2-T3 | No Prop | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, head up, chest high, lumbar spine imprinted to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | Knee Pain | No Prop | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, head up, chest high, lumbar spine imprinted to mat, arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | Knee Pain | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, arms long by sides, lumbar spine imprinted to mat, head up, chest high.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | Knee Pain | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, both legs long, or in tabletop (90/90) position. Maintain lumbar spine imprint to mat, arms long by sides, head up, and chest high.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprin... |
The Hundred | Advanced | Teen | Cervical Strain | No Prop | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, maintaining lumbar spine imprint and arms long by sides with head up and chest high.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout; Pump from the shoulder girdle, n... |
The Hundred | Advanced | Teen | Cervical Strain | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, lumbar spine imprinted to mat, arms long by sides, head up, chest high.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | Cervical Strain | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, calf muscles resting on top of Swiss Ball. Maintain lumbar spine imprint and neutral pelvis. Arms long by sides, head up, chest high.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar impr... |
The Hundred | Advanced | Teen | Scoliosis | No Prop | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, maintaining lumbar spine imprint and arms long by sides with head up and chest high.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout; Pump from the shoulder girdle, n... |
The Hundred | Advanced | Teen | Scoliosis | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, lumbar spine imprinted to mat, arms long by sides, head up, chest high.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | Scoliosis | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, calf resting on top of Swiss Ball. Maintain lumbar spine imprint, arms long by sides, head up, chest high.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout. Pump from t... |
The Hundred | Advanced | Teen | wrist_sensitivity | No Prop | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, imprinting lumbar spine to mat. Arms long by sides, head up, chest high.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pump from the shoulder girdle, not the wris... |
The Hundred | Advanced | Teen | wrist_sensitivity | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs extended to 45°, lumbar spine imprinted to mat, arms long by sides, head up, chest high.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout, pump from the shoulder girdle, not the wrists... |
The Hundred | Advanced | Teen | wrist_sensitivity | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs extended to 45°, calf muscles resting on top of Swiss Ball. Maintain lumbar spine imprint, arms long by sides, head up, and chest high.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout.... |
The Hundred | Super Advanced | Teen | Healthy | No Prop | true | false | true | true | false | • Setup: Lie supine, legs at 15–20° toward mat, extended to 45°, or in tabletop (90/90). Imprint lumbar spine to mat. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine — maintain the lumbar imprint throughout. Pump from the shoulde... |
The Hundred | Super Advanced | Teen | Healthy | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs at 15–20° to the mat in tabletop position, arms long by sides, lumbar spine imprinted to mat.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total.
• Cue: Scoop the belly to the spine, maintain the lumbar imprint throughout. Pump from the shoulder girdle, not the w... |
The Hundred | Super Advanced | Teen | Healthy | Swiss Ball | true | false | true | true | false | • Setup: Lie supine with legs at 15–20°, calves resting on top of Swiss Ball, both legs draped over ball. Maintain lumbar imprint. Arms long by sides.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout. Pump from the... |
The Hundred | Super Advanced | Teen | Disc Herniation | No Prop | true | false | true | true | false | • Setup: Lie supine with legs at 15–20°, very low toward mat, and arms long by sides. Maintain lumbar spine imprint.
• Breath: Percussive — Inhale 2-3-4-5, Exhale 2-3-4-5 × 10 sets = 100 pumps total
• Cue: Scoop the belly to the spine, maintain lumbar imprint throughout. Pump from the shoulder girdle, not the wrists. C... |
The Hundred | Super Advanced | Teen | Disc Herniation | Magic Circle | true | false | true | true | false | • Setup: Lie supine, legs in tabletop (90/90) or extended to 45° with a Magic Circle between inner thighs, imprint lumbar spine to mat, arms long by sides, head UP.
• Breath: Percussive — Inhale 2-3-4-5 / Exhale 2-3-4-5 × 10 sets = 100 pumps total, with a gentle sustained squeeze on each exhale beat with the Magic Circ... |
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