Starting springs: 2 reds + 1 blue
Prop: magic circle

Class notes:
1. Footwork with magic circle 2 reds (heavy) and 1 blue (medium) (1) arches on wide v, magic circle in hands, hands to ceiling, squeeze circle when legs extend | hold halfway, little pulses into circle with hands | hold halfway, little pulses in legs, (2) toes on, Pilates V, elbow tap in arms | hold with legs extended - little pulses into circle with hands, (3) calf raise with feet in Pilates V, hold hands to ceiling, squeeze into circle (4) heels on feet parallel hip width distance, tricep press in arms | hold halfway, little pulses into circle with hands | hold halfway, little pulses in legs
2. Bridging with magic circle 2 reds (heavy) and 1 blue (medium) (1) step through circle so circle lands either just above ankles, just below knees, or just above knees, feet parallel - articulate lower and lift, (2) hip dips, (3) hinging bridge, (4) hold in high bridge - little pulses out into circle with legs, (5) circle goes between legs so circle lands either just above ankles, just below knees, or just above knees, feet externally rotated - articulate lower and lift, (6) hold in high bridge - little pulses into circle with legs, (7) hamstring stretch with circle
3. Supine abs with magic circle 2 reds (heavy) and 1 blue (medium) (1) circle in hands, feet on foot bar (modification) or legs in table top (progression) - crunch and reach circle over legs, (2) crunch, alternating reaching circle to outside of right leg then left leg, (3) place circle between legs above ankles, crunch and hold - bend and extend legs, (4) add pulse into circle when legs extend and when legs draw in
4. Arms facing straps low kneeling or seated 1 red (heavy) (1) chest expansion, option to work on alternating single arm, (2) bicep curl, option to work on alternating single arm, (3) narrow row, option to work on alternating single arm, (4) wide row, option to work on alternating single arm with rotation, (5) tricep kickback, option to work on alternating single arm
5. Eve’s lunge right 1 red (heavy) (1) circle in left hand, place one pad on foot bar, left hand on top of opposite pad - eve’s lunge with little pulse into circle when in lunge, (2) hold lunge - little pulse into circle, (3) hold pressure on circle - scooter
6. Plank facing shoulder blocks 1 red (heavy) (1) knee hovers, (2) press out to plank - bend and extend knees, (3) press out to plank - shoulder hinge
7. Repeat eve’s lunge series from #5 on opposite side 1 ready (heavy)
8. Child’s pose/swan 1 red (heavy) (1) flow from child’s pose to swan
9. Cool down 1 red (heavy) (1) mermaid right, (2) mermaid left

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.