Prop: magic circle

Class notes:
1. Standing with circle (1) circle in hands - step back to reverse lunge on right, extend arms; step forward, bring circle to chest, (2) add pulse into circle when arms extend and when elbows bend, (3) hold lunge - lower and lift arms, add pulse when arms lift and when arms lower, (4) hold arms over head - little pulses into circle, (5) lateral flexion side to side, (6) pulse up and down in lunge and pulse into circle, (7) place circle between legs, just above or just below knees, wide external rotation - squat, (8) add pulse at bottom, (9) hold squat - pulse into circle, (10) hold squat and tension in circle - hinge torso forward and back, (11) hold hinged forward - pulse into circle, (12) repeat 1-6 on opposite side
2. Supine abs with circle (1) place bottom pad of circle on right thigh, stack hands on top pad, knees bend, feet on mat - lift chest and press into pad, (2) hold chest lifted - pulse into circle with hands, (3) place right hand on circle, left hand behind head - half criss cross, (4) hold twisted to right, extend left leg - lower and lift leg, (5) move leg right and left, (6) repeat 1-5 on opposite side
3. Bridging with circle (1) feet wide and externally rotated, circle in hands, hands to ceiling - hinge lower and lift with elbow tap in arms, (2) halfway hip dip with tricep press, (3) combine 1 & 2, (4) place circle on outside of legs, just above or just below knees, feet parallel - hinge lower and lift, (5) add pulse into circle at top of bridge, (5) hold in high bridge - pulse into circle, (6) marching
4. Side lying right with circle (1) right ankle on top of top pad, left ankle on top of bottom pad - lower and lift bottom leg (left leg), (2) hover bottom leg - draw circles in one direction, reverse direction, (3) little pulses up and down with bottom leg, (4) bottom leg rests - lower and lift top leg (right leg) off circle, (5) add little pulses into top of circle when leg lowers, (6) bend and extend top leg, threading through circle, and then above circle, (7) pause with leg through circle - pulse up into the top pad
5. Prone with circle (1) arms extend forward, hands stack on top of bottom pad - cobra rolls, (2) lift legs and hold - cobra rolls, (3) move hands to top of top pad, legs lower - cobra rolls, (4) lift legs and hold - cobra rolls, (5) hold chest lifted - pulse into circle with hands
6. Repeat side lying series from #4 on opposite side
7. Cool down (1) figure four stretch right and left, (2) hamstring stretch with magic circle right and 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.