Prop: magic circle

Class notes:
1. Standing with circle (1) hands to outside pads of circle, arms in front of shoulders - reverse lunge right, (2) hold lunge - little pulses in legs up and down, (3) add pulse in arms, (4) straighten right leg, hold lunge - hinge forward, lower circle to shin, lift back up, re-stack shoulders over hips, (5) keep left knee bent - step right foot in, bend elbows to bring circle to chest; step right leg out, extend arms, (6) place circle between legs, just above or just below knee, external rotation in feet - squat, (7) hold squat - pulse into circle with legs, (8) step through circle, circle lands just above or just below knees, feet parallel - squat, press out into circle, return to standing, (9) hold squat - pulse up down, out in, (10) repeat lunge series from 1-5 on opposite side
2. Seated abs with circle (1) circle in hands - roll back halfway to c curve, return to seated, (2) lean back, draw hands to chest; return to seated, send hands overhead, (3) oblique twist, (4) twist to left, place one pad of circle on mat, stack hands on top pad - little pulses into circle with hands & oblique pulse, (5) repeat #4 on opposite side
3. Bird dog right with circle (1) left hand under shoulder, circle under hand, extend right leg - draw right knee in, press into circle, extend right leg, (2) pause with right leg extended, extend left hand & circle forward - lower right leg, press into circle as leg lowers
4. Prone with circle (1) reach hands forward, stack hands on top pad, hover feet - little pulses into circle, (2) hold tension in circle, lower and lift chest
5. Repeat bird dog series from #3 on opposite side
6. Bridging with circle (1) step through circle, circle lands either just above or just below knees - articulate lower and lift, pulse into circle when hips are high (1x, 2x, 3x, 4x, 5x, 6x; 5x, 4x, 3x, 2x, 1x)
7. Supine abs with circle (1) circle outside, just above ankles, legs in table top - toe taps, (2) add tilt of knees to left, return to center toe tap, tilt knees to right, repeat, (3) add can-can kick when knees are tilted, (4) tick tock
8. Bridging with circle (1) circle between legs just above or just below knees - hinge lower and lift pulse into circle when hips are high (1x, 2x, 3x, 4x, 5x, 6x; 5x, 4x, 3x, 2x, 1x)
9. Supine abs with circle (1) circle between legs, just above or just below knees, connect toes - toe taps add pulse when legs are in table top, (2) legs in table top, open legs, connect toes, toe tap, table top, repeat
10. Cool down with circle (1) hook one pad of circle over arch of right foot, pull down on bottom pad with hands - hamstring stretch right, (2) draw leg across body, (3) draw leg out to right, (4) repeat 1-3 on opposite side, (5) hook one pad of circle over arches of both feet, pull down on bottom pad with hands - double leg hamstring stretch, bend and extend legs

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.