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3 or A springs - //Spring tension for Footwork 3 or 4 springs - M/W Spring tension for Second position 2-3 springs - V V Spring tension for single leg 2 springs - V VSpring tension for Hundred Spring tension for bend & stretch - / V2 springs Spring tension for Short spine - / /2 springs Spring tension for Beats - V V2 springs Spring tension for Frog- V2 springs Foot work sound position single leg Arms pulling strap- long box 1,2,3 Back stroke prep long box Feet puling straps - short box 1,2,3,4 Round back - short box Straight back - short box Twist with round - short box Lean- short box Tree- short box Mermaid - short box 1,2,3 - /Vorder the exercises group: Mermaid - short box 1,2,3 Twist with round - short box Feet puling straps - short box 1,2,3,4 Stomach massage Back stroke prep long box Arms pulling strap- long box 1,2,3 Round back - short box Straight back - short box Lean- short box Tree- short box Long stretch prep Down stretch Up stretch 1 Side twist kneeling - //order the exercises group: Up stretch 1 Semicircle Chest expansion1,2 Side Arm Prep kneeling 1,2,3,4,5,6,7 Side twist kneeling Long stretch prep Down stretch Elephant 1,2 Reverse expansion 1,2,3,4,5, Mermaid 1,2 Leg circles 1,2,3 Long spine Knee stretch 1,2,3,4 Running Hip lift Hip roll - /Vorder the exercises group: Long spine Knee stretch 1,2,3,4 Reverse expansion 1,2,3,4,5, Mermaid 1,2 Leg circles 1,2,3 1 or 2 spring - V VSpring tension for back rowing 1 or 2 springs - /VSpring tension for front rowing 2 or 3 Springs - VV Spring tension for stomach massage 1. spring - ¥ VSpring tension for ARMS PULLING STRAPS 2 springs - VV Spring tension for BACKSTROKE PREP 1. spring - VV Spring tension for FEET PULLING STRAPS 2 springs - V Spring tension for ROUND BACK 2 springs - VV Spring tension STRAIGHT BACK 2 springs - V VSpring tension for TWIST WITH ROUND BACK 2 springs - V /Spring tension for LEAN 1 or 2 springs - VV Spring tension for DOWN STRETCH 1 or 2 springs - V/Spring tension for UP STRETCH 1 or 2 springs - / /Spring tension for ELEPHANT 1,2 2 springs - V VSpring tension for SEMICIRCLE 1 or 2 springs - /VSpring tension for CHEST EXPANSION 1/4- 2 springs - VV Spring tension for SIDE ARM PREPS KNEELING 1 or 2 springs - //Spring tension for SIDE TWIST KNEELING 1 or 2 springs - V/Spring tension for RESERVE EXPANSION 1 springs - V Spring tension for MERMAID 2 springs - V VSpring tension for LEG CIRCLE 2 or 3 springs - /VSpring tension for LONG SPINE 1 or 2 springs - /WSpring tension for STAR PREP. 5 -VVRepetition for Star prep 8-10 - Y/Repetition for side splits 5 - V/ Repetition for back splits 5 - VVRepetition for front splits 5 - VVRepetition for Single thigh stretch 5-10 - VV Repetition for hip roll 10 - VV Repetition for hip lift 20-60 - V /Repetition for running 10 - VV Repetition for knee stretch 3 - V /Repetition for long spine 5 - VV Repetition for Side twist kneeling 5 -VVRepetition for side arm preps kneeling 6 - / Repetition for chest expansion 3-v Repetition for semicircle 10 - VV Repetition for elephant 5 - /VRepetition for up stretch 2 -¥ Repetition for down stretch 5 -V VRepetition for long stretch 10-12 - V VRepetition for footwork 10-12 - VV Repetition for second position 5-10 - YVRepetition for single leg 
