Starting springs: 2 reds + 1 blue
Props: bosu

Flow includes series that are not easily modifiable and require strong core control as well as a strong understanding of the reformer and Pilates principles in order to stay safe. It is assumed that you have extensive reformer experience, you do not have any injuries or medical conditions, and you are not pre or postpartum. Listen to your body and take modifications when needed. If you are unsure, please stick with the other levels!

Class notes:
1. Bridging warm up 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge - hip dips, (3) knee extensions
2. Footwork warm up 2 reds (heavy) and 1 blue (medium) (1) heels on wide v | hold halfway, little pulses, (2) toes on wide v | hold halfway, little pulses
3. Footwork seated on bosu, place bosu on carriage, pressed against shoulder blocks with handles facing out, sit on apex of bosu facing foot bar, hands on bosu for balance or extend forward for added challenge (1) arches on, Pilates V | hold halfway, little pulses, (2) toes on feet parallel hip width distance | hold halfway, little pulses, (3) calf raises
4. Extension abs with bosu, move forward so sacrum-mid back is in front of apex, toes on foot bar, hands behind head 1 red (heavy) and 1 blue (medium) (1) extension crunches over bosu, carriage stays in stopper (2) press carriage out and find extension over bosu; return to stopper and lift chest to crunch, (3) bring right leg to table top and continue with #2 | add extension of right leg when carriage presses out | add rotation toward right leg when carriage comes back in, (4) repeat #3 on opposite side
5. Side lying arms on bosu right, outside of left hip on apex of bosu, left forearm on headrest, tuck legs in for modification or extend for progression 1 blue (medium) (1) straight arm lower and lift, (2) tricep press, (3) T press
6. Side lying legs on bosu right, same set up as #5 1 blue (medium) (1) straight leg lower and lift, (2) sweep leg forward and back, (3) point toes, draw circles in one direction, reverse direction
7. Prone pull up series on bosu, hip bones are just ahead of apex and pubic bone is just below apex 1 blue (medium) (1) pull ups, (2) hold halfway - little pulses, (3) static hold halfway, (4) hold halfway - grasshopper feet, (5) swan pull up, (6) hold arms extended - swim feet
8. Repeat side lying arm series from #5 on opposite side 1 blue (medium)
9. Repeat side lying leg series from #6 on opposite side 1 blue (medium)
10. Eve’s lunge left on bosu, set bosu up on floor next to carriage so apex is just to left of carriage (bosu will be slightly under carriage), press bosu up so it touches leg of carriage, place left foot on apex, right foot against shoulder block 1 red (heavy) (1) eve’s lunge, (2) scooter
11. Arms facing straps on bosu, place bosu on carriage with handles facing out, press up against shoulder blocks, knees to outside of apex, toes tucked on carriage (for more advanced variation hover toes), high kneeling 1 red (heavy) (1) chest expansion, (2) bicep curl, (3) wide row
12. Plank facing shoulder blocks on bosu, elbows on bosu, outside of apex, heels of hands on shoulder blocks (if you have the blue bosu you can place your forearms completely on bosu) 1 red (heavy) or 1 blue (medium) (1) forearm plank - shoulder hinge, (2) plank on hands - shoulder hinge and bend elbows until elbows tap bosu, draw carriage back and extend arms (tricep pushup motion in arms)
13. Repeat eve’s lunge series from #10 on opposite side 1 red (heavy)
14. Arms facing away from straps on bosu, place bosu on carriage with handles facing out, press up against shoulder blocks, knees on outside of apex, toes tucked on headrest (for more advanced variation hover toes), high kneeling 1 red (heavy) (1) bicep curl, (2) serve a tray, (3) chest press
15. Plank facing foot bar, hands on foot bar, toes on outside of apex 1 red (heavy) or 1 blue (medium) (1) jackrabbit, (2) plank to pike
16. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, (2) hip circles, reverse direction, (3) short spine, (4) frog bend and extend, (5) frog choreography, reverse direction, (6) hamstring stretch

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.