Notes
5 minutes of alligator breathing, rolls 3 each way, each side upper body then lower body on mat. Slant board routine:
30 sec each direction each side one leg standing. 20 each of 2 lb weight raise to right and left to all directions and both sides. one-legged knee bends 10 with 2 lb weight overhead in each hand to each side (20 total on each side, direction) except forward. (Forgot 20 ball circles each foot and direction).
2 x 60 sec plank on elbows on bosu ball. 1 60 sec with straight arms on floor. 2 x 30 sec each side on bosu ball or on floor, 1 - 30 sec each side straight arm from mermaid pilates
Bridge with leg held for 30 sec each leg x 2.
Then plough and shoulder stand with dropping leg into splits several times.
Then ham stretches and across body several times, pose of child, down dog, up dog, etc.
Felt very good after all this, after 2 spin classes back to back