No props

Class notes:
1. Warm up (1) flow mermaid right and left, (2) interlace fingers - press hands forward and round spine; lift arms to ceiling and re-stack spine
2. Seated abs (1) knees bent, feet on mat, hands behind thighs - roll back to c curve, return to seated, (2) extend arms - add reach overhead when returning to seated, (3) lean back halfway and hold - lower and lift arms, (4) continue with c curve roll backs - add arm circles, reverse direction of circles, (5) come to seated, twist right, arms reach up, lean back still in twist, lower arms, return to seated twist, lift arms, repeat, (6) lean back halfway and hold - open and close arms, (7) stay leaned back - twist side to side, (8) hold when twisted to left - repeat 5-6 on opposite side
3. Reverse plank (1) static hold reverse plank, (2) add alternating knee drives, (3) add hip dip - draw right knee in, lower hips, lift hips, reach right leg forward, lower foot to mat, alternating side to side, (4) hold reverse plank - alternating lower and lift with straight legs, (5) tricep press
4. Supine abs (1) hands behind head, chest lifted, legs in table top - extend right leg to hover over mat, return to table top, repeat with left leg, alternating side to side, (2) hold left leg extended - lower and lift left leg, (3) criss cross, (4) hold right leg extended - lower and lift right leg, (5) rest head on mat, arms to T, legs in table top - tilt knees side to side, (6) add can can kick when knees are tilted to one side
5. Bridging (1) feet parallel hip width distance - hinge lower and lift, (2) hold in high bridge, right leg in table top - hip dips, add extension of right leg when hips lift, (3) hold right leg extended - hips lower, leg lowers; hips lift, leg lifts, (4) repeat 2 & 3 with left leg
6. Bird dog (1) donkey kick in left leg, (2) hip circles with bent knee, (3) hold left knee lifted - bend and extend leg, (4) hold left leg extended, extend right arm - lower and lift arm and leg, (5) hold arm and leg extended - draw arm and leg out and in
7. Side plank right (1) left hand down, left knee down, shin is parallel to back edge of mat, right leg extends - lower and lift leg, (2) reach right arm overhead - bend and extend arm and leg drawing knee to elbow, (3) extend arm and leg, draw circles with leg, reverse direction
8. Repeat bird dog series from #6 on opposite side
9. Repeat side plank series from #7 on opposite side
10. Standing lower body (1) feet parallel, shoulder width distance apart - squat and reach hands over head, return to standing, hands by hips, (2) hold squat with hands over head - little pulses, (3) hold squat - calf raise, (4) add arms - heels lift, arms reach back, heels lower, arms come forward, (5) hold with heels lifted and arms back - pulses, (6) hold heels lifted - come to standing, return to squat, arms stay reaching back behind hips
11. High kneeling upper body (1) reach arms forward - thigh stretch, (2) hinge forward, arms reach back, return to high kneeling, thigh stretch, (3) hinge forward, reach arms back, squeeze fists, palms face in - open and close arms, make movement smaller and smaller until it is a 1 inch pulse, (4) flip palms to face up - lower and lift arms, (5) flip wrists up and down, (6) palms face down - little pulses up and down
12. Prone (1) hands reach forward, pressing into floor, lift legs - swim feet, (2) swim arms and legs, (3) swan
13. Cool down (1) child’s pose, (2) walk hands to right side of mat, finding stretch through left side of body, (3) walk hands to left side of mat, finding stretch through right side of body

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.