Prop: ball

Class notes:
1. Earthquake abs with ball (1) hands reach forward, lean back halfway, return to seated, (2) hold halfway back, scissor arms, (3) both hands lower and lift, (4) hold arms overhead, return to seated, lean back halfway, (5) hold halfway back, circle arms in one direction, reverse direction, (6) return to seated, lean back and twist to left, draw left elbow back, return to seated, repeat on right side, (7) pause when twisted to left, pulse in twist, (8) repeat #7 on opposite side
2. Bridging with ball (1) place ball under left foot, feet parallel, shoulder width distance - hinge lower and lift, (2) hold in high bridge - hip dips, (3) little stomps into ball with left foot, (4) roll ball forward and back with left foot
3. Supine abs with ball (1) place ball under sacrum, legs in table top - single leg stretch legs, (2) double leg stretch legs, (3) hold legs at 45 - open and close legs, (4) scissor legs
4. Repeat bridge series from #2 on opposite side
5. Standing with ball under heel (1) place ball under left heel, feet parallel shoulder width distance - squat, (2) hold squat - little pulses up and down, (3) static hold in squat, (4) step right leg back into a double lunge - lift and lower in double lunge, (5) hold lunge - little pulses, (6) little stomps into ball with left heel, (7) repeat 1-6 on opposite side
6. Standing with ball in hands (1) hands reach forward - walk it out in a reverse lunge by stepping right leg back, (2) hold lunge, straighten right leg - hinge forward and re-stack shoulders over hips, (3) re-stack shoulders over hips - rotate side to side, (4) hands overhead - lateral flexion side to side, (5) repeat 1-4 on opposite side
7. Supine abs with ball (1) single straight leg stretch legs, passing ball behind lifted leg, (2) double straight leg lower and lift, passing ball behind legs, (3) ball between ankles, hands behind head, legs extended at 45 - pulse into ball, (4) twist feet right over left, left over right
8. Cool down (1) flow mermaid right and left adding flexion forward when moving side to 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.