Chest Lift
胸部抬起
Focus: Roll Up
Pelvic Clock
骨盆时钟
Focus: Long Sit
Bridging
桥式
Focus: Roll Up
Dead Bug
死虫式
Focus: Hundred Position
Femur Arcs
股骨画弧
Focus: Hundred Position
Bent Knee Opening
屈膝开合
Focus: Seated Hip Abduction
Side To Side
左右摆动
Focus: Z-Sitting
Arm Arcs
手臂画弧
Focus: Goal Post on Wall
Assisted Roll Up
辅助卷起
Focus: Roll Up
Roll Up
卷起
Focus: Roll Up
Sidekick
侧踢
Focus: Side Lift
Prone Press Up
俯卧撑起
Focus: Prone Press Up
Dart
飞燕式
Focus: Prone Press Up
Book Opening
书本打开
Focus: Z-Sitting
Spine Stretch
脊椎伸展
Focus: Long Sit
Scarecrow
稻草人
Focus: Superman,Prone Shoulder Flexion,Prone Press Up,Goal Post
Hundred
百次呼吸
Focus: Hundred Position
Mermaid
美人鱼
Focus: Side Lift
Quadruped
四足跪姿
Focus: Superman
Leg Pull Front
前拉腿
Focus: Push Up
Standing Roll Down
站立卷下
Focus: Roll Up
Swan I
天鹅式
Focus: Prone Press Up
Swan II
天鹅式二号
Focus: Prone Press Up
Rollover
卷起/肩倒立
Focus: Roll Up
Spine Twist
脊椎旋转
Focus: Z-Sitting
Single Leg Kick
单腿踢
Focus: Prone Knee Bend
Swimming
游泳式
Focus: Superman
Saw
锯式
Focus: Z-Sitting
Leg Pull
后拉腿
Focus: Push Up
Side Lift
侧撑/侧抬
Focus: Side Lift
Rolling
滚动
Focus: Roll Up
Seal
海豹式
Focus: Roll Up
Single Leg Stretch
单腿伸展
Focus: Hundred Position
Criss Cross
十字交叉
Focus: Z-Sitting
Leg Circles
单腿画圈
Focus: Long Sit
Double Leg Kick
双腿踢
Focus: Prone Knee Bend
Double Leg Stretch
双腿伸展
Focus: Hundred Position
Push Up
俯卧撑
Focus: Push Up
Twist
扭转
Focus: Side Lift
Corkscrew
开瓶器
Focus: Roll Up
Footwork
足部动作
Focus: Full Squat
Roll Down Series
后卷系列
Focus: Roll Up
Seated Footwork
坐姿足部动作
Focus: Half Squat
Feet in Straps
套环足部动作
Focus: Side Lift
Bridging
桥式
Focus: Roll Up
Supine Arm Series
仰卧手臂系列
Focus: Hundred Position
Supine Abdominal Series: Hundred, Coordination
仰卧腹部系列：百次呼吸与协调
Focus: Hundred Position
Mermaid
美人鱼
Focus: Z-Sitting
Long Box Series:Pulling Straps
长箱系列：拉绳动作
Focus: Superman
Long Box Series:Prone Shoulder Press and Extension
长箱系列：俯卧肩推与伸展
Focus: Prone Press Up
Scooter
滑板
Focus: Half Squat
Cleopatra
克娄巴特拉（埃及艳后式）
Focus: Mermaid
Standing Hip Stretch
站姿髋部拉伸
Focus: Scooter
Quadruped Series
四足跪姿系列
Focus: Quadruped on Floor
Reverse Abdominals
反向腹部动作
Focus: Knee Stretches
Kneeling Arm Series - Facing Front
跪姿手臂系列-面向前方
Focus: Goal Post On Wall, Prone Shoulder Flexion, Push Up, Side Lift, Superman
Kneeling Arm Series - Facing Back
跪姿手臂系列-面向后方
Focus: Goal Post On Wall, Prone Shoulder Flexion, Push Up, Side Lift, Superman
Short Spine Massage
脊椎短伸展按摩
Focus: Rollover
Long Stretch Series
长伸展系列
Focus: Plank (Mat)
Short Box Series
短箱系列
Focus: Stomach Massage
Standing Series / Side Splits
站姿系列 / 侧劈叉
Focus: Side Splits (Mat)
Knee Stretches
膝部伸展
Focus: Half Squat
Kneeling Arm Series - Facing Side
侧向跪姿手臂系列
Focus: Goal Post on Wall
Long Spine Massage
长脊柱按摩
Focus: Roll Up
Semi Circle
半圆
Focus: Bridge
Stomach Massage
胃部按摩
Focus: Roll Up
Jumping
跳跃
Focus: Heel Raise
Long Box Series:Swan
长箱系列：天鹅
Focus: Prone Press Up，Superman，Prone Knee Bend，Prone Shoulder Flexion
Long Box Series:Backstroke
长箱系列：仰泳
Focus: Hundred, Roll Up, Prone Shoulder Flexion, Goal Post On Wall, Long Sit
Long Box Series:Teaser
长箱系列：平衡式
Focus: Roll Up, Hundred
Rowing Series: Rowing Back I (Round Back)
划船系列：划船后移 I (圆背)
Focus: Roll Up
Rowing Series:Rowing Back II (Flat Back)
划船系列：划船后移 II (直背)
Focus: Goal Post on Wall
Rowing Series:Rowing Front III (Sitting Tall)
划船系列：划船前移 III (高坐姿)
Focus: Goal Post on Wall
Rowing Series:Rowing Front IV (Bending Down)
划船系列：划船前移 IV (前弯位)
Focus: Long Sit
Long Stretch Series: Downstretch, Upstretch
长伸展系列：下伸展与上伸展
Focus: Push Up
Long Stretch Series:Knee Stretch Knees Off & Arabesque
长伸展系列：膝伸展(离地版)&阿拉贝斯克
Focus: Heel Raise
Tendon Stretch & Gymnast
跟腱伸展与体操运动员
Focus: Roll Up
Russian Split & Front Split
俄罗斯劈叉与前劈叉
Focus: Heel Raise
Double Leg Pump
双腿泵式
Focus: Half Squat
Prone Scapular Series
俯卧肩胛系列
Focus: Prone Press Up
Swan
天鹅式
Focus: Prone Press Up
Lateral Flexion
侧弯
Focus: Side Lift
Mermaid - Seated and Kneeling
美人鱼式
Focus: Z-Sitting
Standing Leg Pump
站姿腿泵式
Focus: Half Squat
Seated Triceps / Frog Facing Out
坐姿三头肌 / 青蛙向外
Focus: Push Up
Achilles Stretch
阿基里斯伸展
Focus: Heel Raise
Hamstring I
大腿后侧伸展 I
Focus: Long Sit
Frog Lying Flat & Single Leg Pump Supine
仰卧青蛙 / 仰卧单腿泵式
Focus: Long Sit, Half Squat, Full Squat
Forward Lunge & Backward Stepdown
前弓步 & 向后下台阶
Focus: Full Squat, Half Squat
Swan From Floor
地板天鹅式
Focus: Prone Press Up
Hamstring II & Kneeling Cat
大腿后侧伸展 II 与跪姿猫式
Focus: Long Sit
Reverse Swan & Teaser
反向天鹅与平衡式
Focus: Roll Up
Hamstring III
大腿后侧伸展 III
Focus: Invert V
Side Lunge & Sideward Stepdown
侧向弓箭步与侧向降阶
Focus: Double Leg Pump
Teaser From Floor
地板平衡式
Focus: Long Sit, Roll Up, Hundred
Press Up with Handles
把手撑起
Focus: Push Up, Prone Press Up
Side Arm Twist
侧臂扭转
Focus: Twist, Teaser
Tendon Stretch
跟腱伸展
Focus: Hamstring III
Side Pull Up
侧向拉起
Focus: Hamstring III
Supine Stretch
仰卧伸展
Focus: Swan
Back to Forward Bend
后伸转前弯
Focus: Roll Up
Bridging
桥式
Focus: Roll Up
Leg Stretch Series
腿部拉伸系列
Focus: Long Sit
Swan
天鹅式
Focus: Prone Press Up
Horseback
骑马式
Focus: Seated Hip Abduction
Short Box Series - Full Roll Up
全身卷动
Focus: Roll Up
Short Box Series - Round Back
短箱系列-圆背
Focus: Long Sit
Short Box Series - Rotation
短箱系列-坐姿旋转
Focus: Spine Twist
Short Box Series - Flat Back
短箱系列-平背
Focus: Long Sit
Short Box Series - Twist
短箱系列-扭转
Focus: Goal Post on Wall
Short Box Series - Side Bend
短箱系列-侧屈
Focus: Side Lift
Short Box Series - Climb A Tree
短箱系列-爬树
Focus: Long Sit
Swimming
游泳式
Focus: Superman
Grasshopper
蚱蜢式
Focus: Superman
Side Sit Up
侧向卷起
Focus: Side Lift
Rollover/Shoulder Stand
卷起/肩倒立
Focus: Roll Up
Supine Stretch
仰卧伸展
Focus: Roll Up
Rolldown / Reach
卷下伸展
Focus: Roll Up
Leg Series
腿部系列
Focus: Long Sit
Swan
天鹅式
Focus: Prone Press Up
Side Sit Up
侧向卷起
Focus: Side Lift
Swimming
游泳式
Focus: Superman
Grasshopper
蚱蜢式
Focus: Prone Press Up
Roll Down Series
卷下系列
Focus: Roll Up
90/90
90/90平衡
Focus: Long Sit
Footwork with Tower Bar
推杆足部练习
Focus: Half Squat
Supine Scapular Series
仰卧肩胛系列
Focus: Goal Post on Wall
Upper Quadrant Neural Mob
上象限神经松动
Focus: Goal Post on Wall
Seated Push Through Front
坐姿前推
Focus: Long Sit
Seated Pull Down
坐姿下拉
Focus: Sitting
Leg Spring Series Supine
仰卧腿弹簧
Focus: Long Sit
Breathing
呼吸动作
Focus: Heel Raise
Teaser
挑战式
Focus: Roll Up
Leg Spring Series - Sidelying
侧卧腿弹簧
Focus: Side Lift
Thigh Stretch
大腿伸展
Focus: Heel Raise
Kneeling Cat
跪姿猫式
Focus: Push Up
Hip Opener
髋部开启
Focus: Seated Hip Abduction
Swan
天鹅式
Focus: Prone Press Up
Pelvic Press
盆骨压力练习
Focus: Heel Raise
Parakeet
长尾鹦鹉
Focus: Roll Up
Hip Extension with Tower Bar
塔杆髋伸展
Focus: Prone Knee Bend
Assisted Squats
辅助下蹲
Focus: Half Squat
Tower
塔式
Focus: Roll Up
Monkey
猴式
Focus: Roll Up
Standing Arm Work Facing In
站姿手臂动作（面朝内）
Focus: Goal Post on Wall
Standing Arm Work Facing Out - I
站姿手臂动作（面朝外）- I
Focus: Goal Post on Wall
Standing Arm Work Facing Out - II
站姿手臂动作（面朝外）- II
Focus: Goal Post on Wall
Hanging Series: Hanging Up
悬垂系列：上挂
Focus: Push Up, Prone Press Up, Prone Shoulder Flexion, Superman
Hanging Series:Half and Full
悬垂系列：半悬挂与全悬挂
Focus: Push Up, Roll Up, Superman, Prone Shoulder Flexion
Spread Eagle
展翅
Focus: Prone Press Up, Push Up, Roll Up, Prone Shoulder Flexion
Magician
魔术师
Focus: Hundred Position
Short Spine
短脊柱伸展
Focus: Roll Up
Dolphin
海豚式
Focus: Roll Up，Superman，Push Up，Prone Press Up，Prone Knee Bend，Goal Post