Props: ball

Class notes:
1. Warmup with ball (1) seated on mat, knees bent, feet on mat, place ball between thighs, hands behind knees - roll back halfway and re-stack spine
2. Bridging with ball (1) ball between thighs, feet parallel - articulate lower and lift, (2) add pulse into ball x3 when hips are high, (3) hold high bridge - march legs, (4) hold with right leg extended - pulse into ball with right leg, (5) keep leg extended - hip dips, (6) repeat 4-5 on opposite side
3. Supine abs with ball (1) ball between thighs, legs in table top, hand behind head, chest lifted - toe taps, (2) take ball into hands - single leg stretch legs, pass ball behind bent knee, (3) place ball between ankles - double leg stretch, pass ball from ankles to hands, hands to ankles, (4) legs in table top, ball in hands, arms to T - crunch and pass ball behind legs, as arms come T, lower chest, toe tap legs
4. Quadruped with ball (1) ball between knees - knee taps, (2) hold knee hover, (3) drop ball to bounce off mat and try to catch with knees, (4) hover knees, press back to pike with knees bent, return to hover, (5) add drop and catch of ball when in hover position
5. Standing lower body with ball (1) place ball under left heel, feet shoulder width distance - squat, (2) hold squat - pulse up and down, (3) hold squat - little pulses into ball with left heel, (4) repeat 1-3 with ball under right heel, (5) ball in hands, hands in front of chest - reverse lunge right leg, (6) reach hands overhead when standing, (7) pass ball behind left knee when in lunge position, (8) hold lunge, arms to T - rotate right and left, (9) repeat 5-8 on opposite side
6. Bird dog with ball (1) place ball behind left knee - donkey kick, (2) hold leg lifted - pulse into ball, (3) fire hydrant, (4) draw circles in one direction, reverse direction, (5) repeat 1-4 with ball behind right knee
7. Prone with ball (1) ball under hands, hands reach forward - swan, press into ball when chest lifts, (2) lift chest, reach right hand back by side turn to look toward right hand, return to center, (3) repeat #2 with left arm reaching back, (4) hover legs - swim feet
8. Cat/cow stretch
9. Mermaid upper body with ball (1) ball in right hand, right hand on mat - flow mermaid to right, press into ball and roll ball out slightly, (2) find mermaid lateral flexion and hold - little pulses into ball with hand, (3) repeat 1-2 on opposite side
10. Seated abs with ball (1) knees bent, place ball under toes, hands behind head - roll back halfway, roll ball forward with feet, return to seated, (2) lift left leg to table top - roll back halfway, roll ball with just right leg, (3) repeat #2 on opposite side, (4) hold halfway back - toe tap feet on ball
11. Extension crunches with ball (1) ball behind shoulder blades - extension crunch, (2) march legs as chest lifts, (3) add rotation toward lifted leg as chest lifts
12. Cool down (1) relax over ball with ball between shoulder blades, arms and legs extended, (2) place ball under sacrum, relax over ball, arms and legs extended, (3) figure 4 stretch right, (4) hold figure 4 stretch, tilt knees to left finding a twist in spine, (5) repeat 3-4 on opposite side

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.