No props

Class notes:
1. Standing lower body (1) feet parallel shoulder width distance - squats, (2) add alternating leg lifts when standing, (3) add rotation toward lifted leg, (4) hands behind head - hinge forward to L shape in body, return to standing, repeat, (5) hinge forward, extend arms, bend elbows, return to standing, (6) hold arms extended - continue to hinge forward, (7) feet wide externally rotated, hands behind head - sumo squat, (8) hold squat - lateral flexion side to side, (9) sumo squat, add alternating calf raise when standing, (10) hold squat - alternating calf raise, (11) double calf raise, (12) hold heels lifted - little pulse up and down
2. Plank (1) flow plank to pike, (2) lift right leg - 3 legged pike, plank and draw knee to right, pike, plank and draw knee to center, pike, plank and draw knee to left, (3) repeat #2 with left leg lifted, (4) child’s pose
3. Prone (1) modified swimming - lift right leg and left arm, lower, switch, (2) swim arms and legs, (3) cobra rolls, (4) float feet - continue with cobra rolls, (5) swan
4. Supine abs (1) knees bent, feet on mat, hands behind head - crunch and march legs when chest lifts, (2) add rotation toward lifted knee, (3) twist to left and hold - extend right leg, lower and lift right leg, (4) criss cross, (5) repeat #3 on opposite side, (6) legs in table top - double leg toe tap, (7) add rotation side to side when chest lifts, (8) hold chest in center - knees to left, toes to right, toe tap; knees to right, toes to left, toe tap
5. Bridging (1) feet parallel, heels lifted - hinging bridge, (2) hold in high bridge - hip dips, (3) calf raises, (4) extend left leg and right arm, return to center, switch, (5) pause with right leg and left arm extended - lower and lift right leg, (6) repeat #5 on opposite side
6. Cool down (1) feet wide on mat - windshield wiper knees, (2) figure four stretch right & left, (3) low kneeling position, clasp hands behind back, draw hands toward mat to stretch arms, (4) bow forward sending arms overhead, let head rest on mat, (5) flow low kneeling to bow forward

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.