Props: light set of weights

Class notes:
1. Warmup (1) cat/cow
2. Quadruped/plank (1) hover knees - static hold, (2) press to pike, return to knee hover, (3) hover knees and hold - extend right leg, return to starting, repeat on left side, alternating side to side, (4) add a pulse up and down when leg is extended, (5) add 3 pulses when leg is extended, (6) hover knees and hold - twist knees to left, return to center, twist knees to right, return to center, repeat
3. Supine abs (1) legs in table top, hands behind head - lift chest and extend legs; lower chest, legs return to table top, (2) hold legs extended - continue to lower and lift chest, (3) as chest lifts, twist to right, reach left hand to outside of right leg, return to center, repeat on opposite side, alternating side to side, (4) add a lift of the leg that hand is reaching toward - left hand to right leg, lift right leg; right hand to left leg, lift left leg, (5) double leg stretch, (6) hold arms and legs extended - flutter feet, (7) hold legs still - big circles in arms
4. Bridging (1) feet parallel, hip width distance - hinge lower and lift, (2) hold high bridge, right leg to ceiling - hips dips, (3) hold leg to ceiling - lower and lift leg, (4) lower leg to 45 - move leg out and in, (5) both feet on mat - articulate lower and lift, (6) repeat 2-4 on opposite side
5. High side kneeling (1) right knee on mat, left leg extends with left foot on mat, hands behind head - side bend to left, (2) place right hand on mat - lower and lift left leg, (3) combine 1 & 2, (4) hold with right hand on mat, left leg lifted, extend left arm over head - draw left elbow to left knee, side crunch on left side, (5) hold left arm and leg extended - little circles with leg in one direction, reverse direction, (6) little pulses up and down
6. High kneeling (1) tap backs - hips to heels, return to high kneeling, (2) thigh stretch, (3) combine 1 & 2
7. Repeat high side kneeling series from #5 on opposite side
8. Prone (1) interlace hands behind back - lower and lift legs, arms, and chest, (2) add double leg kick when chest lowers
9. Cool down (1) child’s pose, (2) walk hands to right side of mat, find stretch through left side of body, (3) walk hands to left side of mat, find 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.