Have her disrobe entirely except for her bra. Lie on your back and have her squat over your face with her weight supported on her hands and feet. Using her legs, she should grind for about 5 minutes, then shift so she is on her knees with a straight torso. As she continues grinding she should reach first one and then the other hand to the back of her bra to stretch her shoulders. Finally, have her undo her bra and hold it over her head with both arms straight. Have her pull down with her right arm, stretching the bra like a big rubber band, hold for 10 seconds, then repeat with the other arm.

#3 Pectorals:

Have her move onto her knees and place her palms on the bed, directly below her shoulders, fingers facing forward. Her knees should be directly below her hips. Have her bend her elbows at a 90-degree angle so her sternum is an inch or two above the sheets. Kneel behind and enter. Keep your hips rigid as she uses her arms to push her body backward toward you and then forward.

3 sets of 15 repetitions, then repeat with straightened arms.

#5 Rectus Abdominis, Transverse Abdominis:

Have her lie on her back on the bed, with her hips positioned on the edge of the bed and her legs hanging off. Have her fold her hands behind her head. Elbows should point outward. Stand before her with an appropriate look of awe on your face. Position yourself as needed, place your hands on her hips and impale. Lean forward and place your palms on the bed on either side of her. Encourage her to curl forward to kiss you on the lips, using only the muscles in her stomach. If her elbows point forward she is cheating and pulling herself up with her arms.

Repeat for 3 sets of 10.

#7 Triceps:

Sit Indian-style on the bed. Have her sit on your lap, facing you, legs to each side. Supporting her back with your hands, have her lean backward until her palms are on the bed, fingers pointing toward you. Lean forward yourself, until her elbows form a 90-degree angle and your faces are about 6 inches apart.Now have her push up with both arms until your lips meet, kiss for a few seconds and then have her lower herself again.

12 reps.

Lie on your back and have her straddle your pelvis, with her hands on your chest. Have her slide up and down over your jimmy as she flexes the muscles in her butt. No slipping inside.

3 sets of 25 repetitions, or until she has an orgasm.

#4 Quadriceps, Hamstrings

Stand facing each other. Reach your right hand behind her left thigh and raise it to her waist height. Her left knee should be bent, with her leg creating a 90-degree angle. Wrap your right arm under her left thigh and snake your right hand up to her waist. Now reach your left arm around her waist and clasp your right hand with your left. This position will make it a little difficult to slide into home plate, but it can be done. Your job is to move her from this position down to a half squat, then a low squat and back up through the range of positions again, exercising the muscles of her right thigh from a variety of angles.

Switch legs and repeat until she is fatigued.

#6 Pubococcygus, Gluteus, Hip Rotators:

Have her lie on her back in the center of the bed. Kneel between her legs, lean forward toward her with your palms on the bed, arms bent. Now enter her ever so slightly, no more. Have her thrust her hips upward.

3 sets of 12.

After this have her stop so you are fully inside, and try to squeeze you tightly with her PC muscles. You can tell her that they are the same muscles she would use to keep from peeing.

3 sets of 10.

#8 Hamstrings, Pectineus:

Kneeling over her as she lies on her back, bring her knees to her chest, one of your hands on each knee. Engage thrusters. Gently spread her knees, push her legs into wide V straddle. Keep thrusting. Form an L shape by raising her right leg toward her shoulder while the left stays spread to the side.

Repeat until you see stars.