Props: light set of weights

Class notes:
1. Standing with weights (1) feet wide and externally rotated - overhead press with sumo squat, (2) hold in squat, elbows bend, palms face up - open and close arms and legs, (3) hold squat, arms to T - little pulses up and down in arms, (4) little circles in one direction, reverse direction
2. High kneeling with weights (1) goal post, (2) pause with arms open in goal post - rotate from shoulder to lower hands in front of shoulders and lift up over shoulders, (3) pause with arms open in goal post - extend and bend arms, (4) pause with arms open in goal post - little pulses up and down, (5) thigh stretch position - bicep curl, (6) high kneeling - serve a tray, add a tap back of hips onto heels when arms extend, (7) high kneeling, hinge forward slightly - tricep kickback, (8) hold arms back - little pulses up and down, (9) little pulses out and in, (10) rotate palms to face up and down, (11) pause when palms are facing up - little pulses up and down, (12) flip palms to face down - little pulses up and down
3. Bird dog with weight (1) weight in right hand, extend left leg and right arm - draw elbow to knee, reach back out (2) hold arm and leg extend - little pulses up and down, (3) hold leg extended - draw right elbow in, tricep kickback, extend back out, (4) repeat 1-3 on opposite side
4. Cool down (1) child’s pose, (2) seated stretch - reach left arm across chest, pull gently with right arm, (3) repeat #2 on opposite side, (4) tricep stretch, reach left elbow over shoulder, pull gently with right arm, (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.