No props

Class notes:
1. Seated abs (1) knees bent, feet on mat, hands behind hamstrings - roll back halfway in c curve, return to seated, (2) roll back halfway and hold, reach arms forward - continue moving forward and back keeping spine rounded, (3) genie forearms, twist to left, lean back, return to seated, staying on left side, (4) add open and close of arms when leaned back, (5) hold twist with genie arms - little pulses in twist, (6) twist side to side, (7) repeat 3-6 on opposite side
2. Reverse table top (1) reverse table top with hips lifted - tap hips to mat, lift back up, (2) add march of legs when hips are high, (3) tendon stretch
3. Bridging (1) feet parallel hip width distance - articulate lower and lift, send arms up and over head as hips lift
4. Supine lower body & bridge (1) left leg to ceiling - lower and lift leg, flex foot to lower, point toes to lift, (2) leg circles, (3) little circles with toes to ceiling in one direction, reverse direction, (4) repeat 1-3 with hips lifted in high bridge, hips lower as leg lowers, (5) repeat 1-4 on opposite side
5. Supine abs (1) Pilates V in feet, knees separated, chest lifted, arms hovering by sides - frog bend and extend, (2) straight legs open and close, (3) knees bend, extend right leg, connect heels, extend left leg, connect heels, (4) extend both legs, connect heels, (5) frog choreography, (6) reverse direction of frog choreography, (7) knees bend, Pilates V in feet - toe taps, (8) add hands overhead as feet lower
6. Side lying right (1) bend and extend top leg (right), (2) straight leg lowers and lifts, foot parallel, (3) externally rotate, frog bend and extend, (4) straight leg lowers and lifts, foot externally rotated, (5) sweep foot forward, internally rotate, bend and extend leg, (6) straight leg lowers and lifts, foot internally rotated
7. Prone (1) cobra rolls, (2) float feet continue with cobra rolls, (3) lift chest, reach arms back, swim feet, (4) hover feet, sweep arms forward and back, (5) swan
8. Repeat side lying series from #6 on opposite side
9. Cool down (1) figure four right, (2) figure four left, (3) both feet wide on mat, knock knees to left find twist in spine, (4) knock knees to right find twist in spine

DISCLAIMER: Please consult your doctor or health care professional before starting this workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By using this video, you understand and agree that AO Pilates will not be held responsible or liable for any injury or loss you may suffer as a result of this workout video.