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) continue with movement from #4, draw right knee across body when in plank, (6) repeat 4-5 on opposite side, (7) hold pike, both feet down
3. Supine abs (1) hands behind head, chest lifted - scissor legs, (2) double leg lower and lift, (3) heel beats as legs lower and lift, (4) swim feet as legs lower and lift, (5) criss cross feet as legs lower and lift
4. Bridging (1) feet parallel hip width distance - articulate lower and lift, (2) send hands to ceiling when hips lift to high bridge, lower hands as hips lower, (3) hold in high bridge - halfway hip dips, (4) march legs, (5) both feet on mat, hinge to lower hips to mat, hinge to lift hips and bring right leg to table top, both feet on mat to lower hips, hinge to lift hips and bring left leg to table top, repeat, (6) pause with right leg in table top - hip dips, (7) repeat #6 on opposite side
5. Supine abs (1) arms to T resting on floor, head down, knees bent, feet on mat - tilt knees right and left, (2) legs in table top - tilt knees right and left, (3) add can-can kick when knees are tilted to one side, (4) tick tock legs, (5) hold tilted to right - flutter feet, (6) hold tilted to left - flutter feet, (7) rolling like a ball
6. Bird dog (1) extend right leg - bend and extend leg keeping knee lifted, (2) pause with knee bent - little pulses up and down, (3) draw knee into chest, reach it back out, keeping knee bent, (4) combine 1 & 3, (5) extend right leg, draw circles in one direction, reverse direction, (6) fire hydrant, (7) pause with knee lifted - little pulses up and down, (8) repeat 1-7 on opposite side
7. Prone (1) cobra rolls, (2) swan rolls, (3) swan dive
8. Cool down (1) child’s pose, (2) walk hands to right side of mat, finding stretch through left side of body, (3) walk hands to left side of mat, finding 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.