Prop: long foam roller

Class notes:
1. Supine arms and abs (1) place foam roller parallel to length of mat, lay supine on foam roller, head to hips supported by roller, knees bent, feet on mat, reach arms to ceiling palms facing in - scapular isolations, (2) scissor arms, (3) both arms lower and lift, (4) draw big circles with arms in one direction, reverse circles, (5) place hands on floor, arms in T, bring legs into table top - single leg toe tap, (6) scissor toe taps, (7) double leg toe tap
2. Bridging (1) foam roller set up in same way, feet shoulder width distance, hands to ceiling - articulate lower and lift
3. Supine abs (1) foam roller set up in same way - roll ups
4. Bridging (1) foam roller parallel to bottom edge of mat, feet on foam roller, hips on mat - roll foam roller forward and back, (2) hinging bridge, (3) hold in high bridge - roll foam roller forward and back, (4) semi circle prep - lift hips, roll foam roller out, lower hips to mat, draw legs in, (5) reverse direction of semi circle prep - hips low, roll foam roller out, lift hips, draw legs back in
5. Supine legs (1) foam roller parallel to bottom edge of mat, place roller under sacrum, hands to outside of foam roller, legs to ceiling - double leg lower and lift, (2) leg circles in one direction, reverse direction, (3) scissor legs, (4) helicopter
6. Inversions (1) foam roller set up in same way - short spine, (2) keep foam roller at sacrum, let arms and legs go long and rest on mat for a stretch
7. Standing (1) hands on each side of foam roller, arms reach forward - walk it out in reverse lunge, (2) pause with right foot back - twist to left & right, (3) repeat #2 on opposite side, (4) stand foam roller up at top of mat, stand in center of mat, left hand lightly touches top of foam roller, left foot on mat, extend right leg back - lower and lift right leg, (5) little pulses up and down, (6) hold right leg lifted, bend and extend left leg, (7) rainbow right leg left and right, (8) add a bend of left knee when right toes tap down, (9) repeat 4-8 on opposite side
8. Plank (1) foam roller under middle of shins, walk hands out into plank position, untuck toes - bend and extend knees rolling foam roller forward and back, (2) draw knees in - little pulses forward and back, (3) foam roller under middle of forearms, step feet out into plank position - saw the forearms forward and back
9. Prone (1) foam roller under hands - swan, roll foam roller in as chest lifts
10. Cool down (1) flow mermaid side to side, (2) seated, hands to ceiling, twist and separate hands, right hand forward, left hand back, return to center, switch

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.