No props

Class notes:
1. Bird dog (1) donkey kick in left leg, (2) hold with knee lifted, little pulses up and down, (3) fire hydrant, (4) hold with knee lifted, little pulses up and down, (5) combine donkey kick & fire hydrant (1 & 3), (6) hip circles in one direction, reverse direction, (7) repeat 1-6 on opposite side
2. Seated abs (1) knees bent, feet on mat, arms reach long in front of shoulders, roll back to c curve - little pulses forward and back, (2) return to seated - lean back and twist to left, draw left elbow back, return to seated, repeat, staying on left side, (3) lean back and hold - little pulses in twist, (4) repeat 2 & 3 on opposite side, (5) return to seated, hands behind head - roll back to c curve, return to seated, (6) add marching in legs when returning to seated with twist toward lifted leg, (7) pause when twisted to right, extend left leg, lower and lift left leg, (8) repeat #7 on opposite side
3. Bridging (1) feet parallel hip width distance - articulate lower and lift, (2) hold in high bridge, extend left leg - open, close, lift, lower, (3) hold left leg extended - calf raise in right foot, (4) repeat 2-3 on opposite side, (5) both feet on mat, heels lifted - hinge lower and lift, (6) hold in high bridge - calf raise
4. Supine abs (1) single straight leg stretch
5. Cool down (1) mermaid right, (2) mermaid left

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.