Prop: resistance band

Class notes:
1. Warm up (1) standing facing front of mat, hands to ceiling - open to cactus arms with thoracic extension, return hands over shoulders, repeat, (2) add roll down
2. Standing lunges with band (1) band just above wrists, extend arms in front of shoulders, palms facing in - reverse lunge left, (2) add hammer curl as leg steps back, (3) hold in lunge, straighten left leg - continue with hammer curl, (4) straight arms lift and lower, (5) add rotation to right when arms lower, (6) twist to right and hold - little pulses into band with arms, (7) repeat 1-6 on opposite side
3. Standing squats with band (1) band just above knees, feet wide and externally rotated - squat, (2) add pulse at bottom, (3) hold squat - alternating calf raises, (4) continue with squats, adding calf raise when standing, (5) standing calf raise - hands overhead for added challenge, (6) hold heels lifted - squat, (7) hold squat - pulse into band with legs
4. Seated abs with band (1) band around forearms, knees bent, feet on mat, arms in hammer curl position - lean back halfway and extend arms; return to seated and bend elbows in hammer curl, (2) add pulse into band when leaned back with arms extended, (3) lean back and hold with arms extended - twist side to side, (4) add a rainbow of the arms, (5) add lift of leg when twisted (twist to left, lift left leg; twist to right, lift right leg)
5. Supine abs with band (1) band around middle of feet, legs in table top, chest lifted, hands behind head - press left foot forward, draw right foot in, switch, (2) hold with right leg long - lower and lift legs, (3) repeat #2 on opposite side, (4) both legs bend and extend at same time, (5) extend legs and hold - pulse into band with feet, (6) hold tension in band - little tick tock side to side in legs
6. Bridging with band (1) band above knees - hinge lower and lift, (2) add pulse at top, (3) add hip dip, (4) hold in high bridge - march legs, (5) hold with right leg in table top - hip dips, (6) extend right leg - pulse into band, (7) repeat 5-6 on opposite side
7. Side lying right with band (1) band around thighs - clam shells, (2) extend top leg (right leg) - lower and lift, (3) sweep leg forward and back, (4) sweep back and hold - little pulses up and down, (5) sweep forward and hold - little pulses up and down
8. Prone with band (1) band around forearms, arms extend forward resting on mat - lower and lift legs, (2) legs rest on mat - lower and lift arms, (3) alternate lifting arms then legs, (4) lift arms and legs - swim feet, (5) feet stay still - pulse into band with arms, (6) cat/cow
9. Repeat side lying series from #7 on opposite side
10. Bird dog with band (1) band above knees - fire hydrant with left leg, (2) donkey kick, (3) combine 1 & 2, (4) bend and extend, (5) extend leg and hold - little pulses up and down, (6) pulse out to left, (7) repeat 1-6 on opposite side
11. Kneeling arms with band (1) band at forearms, hands behind back - arms open and close, (2) arms reach back and forth, (3) add pulse, (4) reach back and hold - twist left and right, (5) twist to left and hold - lower and lift arms, (6) little pulses into band, (7) repeat 5-6 on opposite side
12. Cool down with band (1) low kneeling with hands behind back, bow forward and send hands up and over, return to seated, (2) supine hamstring stretch using band - place band over left foot, bend and extend knee, (3) hold leg extended, tick tock side to side, (4) repeat 2 & 3 on opposite side, (5) mermaid right and left, add 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.