Props: light set of weights

Class notes:
1. Warmup (1) cat/cow, (2) add a press back to child’s pose when spine is rounded, (3) find neutral table top, move in a circular motion around wrists, reverse direction
2. Plank (1) pike - peddle feet out, (2) flow plank to pike, (3) 3 legged plank to pike with right leg lifted - plank and bring knee across body, 3 legged pike, plank and bring knee into chest, 3 legged pike, plank and bring knee to right elbow, (4) repeat #3 on opposite side
3. Child’s pose
4. Forearm plank (1) alternate bending knees (walk it out, feet stay on mat)
5. Bird dog with one weight (1) weight in left hand - T press in left arm, (2) hold arm lifted - sweep arm forward and back, (3) hold with left arm reaching forward, reach right leg back - draw elbow to knee, extend arm and leg, (4) hold arm and leg extended - lower and lift, (5) repeat 1-4 on opposite side
6. Seated abs with weights (1) reach arms forward, weights in hands - roll back halfway, bend elbows, return to seated reach arms forward (narrow row), (2) continue with c curve movement, chest press in arms with palms facing down, (3) roll back halfway and hold - rotate from shoulder to lift hands over elbows, lower back to chest press position, (4) goal post, (5) hold with elbows together - little pulses up and down in arms, (6) add little pulse forward and back in torso
7. Bridging with weights (1) feet mat width distance, externally rotated, weights in hands - articulate lower and lift, chest press in arms, (2) hold in high bridge - halfway hip dip, halfway pulse in arms, (3) feet parallel hip width distance - hinge lower and lift, tricep press in arms, (4) hold in high bridge - calf raise, as heels lower, lower straight arms down to hover over mat; as heels lift, lift hands over shoulders
8. Standing lower body (1) feet parallel shoulder width distance - squat, (2) add alternating lift of legs when standing, (3) add rotation toward lifted leg, (4) walk it out in a reverse lunge, right, (5) hold lunge, straighten right leg - hinge and reach forward and back in torso, (6) reach forward, lower hands toward feet, lift up, re-stack shoulders over hips, (7) shoulders over hips, hands to ceiling - lateral flexion side to side, (8) repeat 4-7 on opposite side
9. Supine arms & abs with weights (1) legs in table top, lift chest - bicep curl in arms, single leg stretch legs, (2) hover arms in halfway bicep curl position, double leg stretch in legs, (3) extend legs and arms, palms face in - straight arm lower and lift with single straight leg stretch in legs, (4) hover arms in halfway position - double straight leg stretch, (5) legs in table top, separate feet and knees - crunch and frame right knee with arms, extend left leg, return to center, repeat on left side, continue moving side to side (criss cross variation)
10. Prone (1) cobra rolls, (2) float legs - cobra rolls, (3) lower legs - swan rolls, (4) swan dive
11. 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, (4) quadruped - reach left hand to ceiling, rotate in spine to look at hand, thread left arm under chest, twist to right, let arm and head rest on mat, (5) repeat #4 on opposite 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.