If you haven’t learned the basic 10 mat in the above section please go back and start there. This will take you through those exercises with less explanation and at a faster pace.
This video teaches the next several exercises in the Mat work after the basic 10.
This exercise is a wonderful way to learn to bring the body into extension properly. As you continue through the Mat work, you will do exercises that look like "cobra" in the yoga world. This video will set you up for doing those types of exercises safely.
This video contains 4 exercises, done in sequence, that builds lateral hip strength. I do this series before every run as it helps me turn on my weaker glutes for better efficiency when I run.
This video contains the 5 exercises that make up the abdominal series.
This video is in the "clam" series family, it is more advanced as it builds on the clam exercise.