Prop: ball

Class notes:
1. Supine abs with ball (1) place ball under sacrum, arms to T resting on floor, legs in table top - single leg toe taps, (2) double leg toe taps, (3) legs to ceiling - scissor legs, (4) double leg lower and lift
2. Earthquake abs (1) place ball at tailbone, knees bent, f...

No props

Class notes:
1. Side lying left (1) extend top leg (left) - lower and lift leg, (2) sweep leg forward and back, (3) draw circles in one direction, reverse direction, (4) bend left knee and place on mat, extend right leg long, flex right foot - lower and lift bottom leg (right), (5) litt...

Props: light set of weights

Class notes:
1. Standing with weights (1) feet wide and externally rotated - overhead press with sumo squat, (2) hold in squat, elbows bend, palms face up - open and close arms and legs, (3) hold squat, arms to T - little pulses up and down in arms, (4) little circles...

Props: resistance band

Class notes:
1. Supine abs with band (1) band around shins, hands behind head, chest lifted, legs in table top - toe taps, (2) add pulse into band x3 when legs are in table top, (3) double leg stretch, keeping tension in band, (4) legs at 45, hands behind head - pulse into...

Props: band, strap, or scarf (something to assist with a hamstring stretch)

Class notes:
1. Seated (1) legs extended, hook band over arch of feet, hands on opposite side of band - round spine & re-stack
2. Supine (1) pelvic rocks, (2) arms to T, feet mat width distance - knock knees to right fin...

No props

Class notes:
1. Side lying right (1) clam shells with feet lifted, (2) add 3 pulses when top knee lifts, (3) hold with top knee lifted - halfway pulse down and up, (4) bouncing clam, (5) place bottom leg (left leg) on mat with knee bent, flex foot - bend and extend top leg (right leg), ...

Props: light set of weights

Class notes:
1. Warm up (1) flow plank to pike, (2) add bend in knees when in pike
2. Standing lower body (1) hands behind head, feet parallel shoulder width distance - squat, (2) add alternating lift of leg when standing, rotate towards lifted leg, (3) standing, exte...

No props

Class notes:
1. Supine abs (1) knees bend, feet shoulder width distance on mat, hands behind head - lift chest and march legs each time chest lifts, (2) add rotation toward lifted knee, (3) pause when twisted to left, extend right leg - lower and lift right leg, (4) criss cross, (5) pau...

No props

Class notes:
1. Standing warmup (1) hands to ceiling, lateral flexion side to side, (2) roll downs
2. Plank (1) walk it out to plank, return to standing, (2) add push up when in plank, (3) hold plank, (4) right leg lifts, 3 legged pike, come back to plank bring right knee into chest, (5...

No props

Class notes:
1. Seated (1) shoulder shrugs, (2) shoulder rolls, (3) hands to ceiling, twist right separate arms, right arm back, left arm forward, switch
2. Supine (1) scapular isolations, (2) slowly scissor arms, (3) slowly circle arms in one direction, reverse direction
3. Prone (1) e...

No props

Class notes:
1. Squats (1) feet parallel shoulder width distance - squat, (2) add calf raise when standing, (3) squat, return to standing, lift left leg to table top, squat, return to standing, lift right leg to table top, (4) add rotation toward lifted knee
2. Lunges (1) step it back t...

No props

Class notes:
1. Warm up (1) standing breathing with hands on ribs, (2) flow arms overhead and back down by hips, (3) add rotation side to side when arms lower
2. Plank (1) hold plank - alternating tapping knees toward floor, toes stay on mat, (2) tap both knees down toward floor, (3) fo...

Prop: magic circle

Class notes:
1. Bird dog with circle (1) extend left arm forward, circle under left hand, hold tension in circle, extend right leg back - lower and lift right leg, (2) press into circle as leg lifts, (3) hold right leg lifted, little pulses into circle, (4) bend and extend rig...

No props

Class notes:
1. Standing warmup (1) hands to ceiling, grab left wrist with right hand - lateral flexion to right, (2) move back through center - grab right wrist with left hand, lateral flexion to left,(3) cactus arms, extend spine; hands overhead, re-stack spine
2. Standing lower body ...

No props

Class notes:
1. Seated (1) hands to ceiling, cactus arms find extension in spine, reach up and over round spine reach hands towards floor, repeat, (2) mermaid right, (3) mermaid left, (4) flow mermaid right to left, (5) add flexion forward when moving side to side
2. Quadruped (1) cat/c...

Props: light set of weights

Class notes:
1. Plank (1) static hold in forearm plank, (2) flow from forearm plank to forearm pike, (3) press up to hands for full plank - shoulder taps, (3) open up to side plank on the right side, flow to side plank on left side, continue to flow side to side
2. Kn...

No props

Class notes:
1. Warmup (1) flow mermaid right to left, with forward flexion when moving side to side
2. Side lying right (1) both legs straight, top leg (right) lowers and lifts, (2) hover right leg - lower and lift bottom leg (left), (3) connect feet - both legs lower and lift, (4) hov...

Props: light set of weights

Class notes:
1. Side kneeling upper body with weights, left (1) right knee on mat, left leg extended, right hand on mat, left hand to ceiling, palm faces forward - lower left arm forward, stop when hand is in front of shoulder, lift arm up, stop when hand is above sho...

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, re...

Props: ball

Class notes:
1. Side lying right with ball (1) bottom arm (left arm) extends forward, resting on floor, legs extend, toes toward front corner of mat, ball on top thigh (right thigh), right hand on ball - side crunch, roll ball down leg throughout series, (2) add lift of top leg when ...

No props

Class notes:
1. Supine abs (1) right knee bent, left leg extended, hands behind head - lift chest, draw left knee in; lower head, extend left leg, (2) add rotation toward left knee when chest lifts, (3) extend left leg, hands to ceiling - lift chest, lift straight left leg, reach hands ...