Starting springs: 2 reds (heavy) + 1 blue (medium)
Prop: ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) heels on wide v, ball in hands, hands to ceiling, add pulse into ball with hand when legs extend | hold halfway, little pulses in legs | hold halfway, little pulses into ball, (2) arches on, Pilates V, elbow tap | hold halfway, little pulses in legs | hold halfway, little pulses into ball, (3) toes on, feet and knees touching, tricep press | hold halfway, little pulses in legs | hold halfway, little pulses into ball
2. Bridging with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees, feet parallel - pelvic rocks, (2) articulate lower and lift, (3) hinging bridge, (4) hold high bridge - pulse into ball with knees
3. Supine abs with ball 2 reds (heavy) and 1 blue (medium) (1) ball in hands, hands to ceiling, feet on foot bar (modification) or feet in table top (progression) - crunch and reach ball over knees, (2) crunch and reach ball to outside of left knee, (3) crunch and hold - bend and extend legs, (4) repeat 2 & 3 on opposite side
4. Lower body standing on floor with carriage to back, foot bar to right 1 blue (medium) (1) step through long loop with left leg, loop lands just above left knee, step out to right slightly so carriage pulls out and there is tension on strap - squat and return to standing, (2) hold squat - little pulses in legs up and down, (3) hold squat - crab walks to right and back
5. Side lying arms right 1 blue (medium) (1) straight arm lower and lift, (2) T press, (3) tricep press
6. Feet in straps abs 1 blue (medium) (1) straight leg lower lower and lift, (2) hip circles, (3) reverse direction
7. Repeat side lying arm series from #5 on opposite side 1 blue (medium)
8. Repeat lower body series from #4 on opposite side 1 blue (medium)
9. Eve’s lunge right 1 red (heavy) (1) eve’s lunge, (2) scooter, (3) eve’s stretch
10. Mermaid upper body left 1 red (heavy) (1) set up in mermaid position - bend left elbow straight down toward springs, press back out, (2) hold halfway - pulse, (3) mermaid stretch
11. Repeat mermaid series from #10 on opposite side 1 red (heavy)
12. Repeat eve’s lunge series from #9 on opposite side 1 red (heavy)
13. Child’s pose facing foot bar 1 red (heavy) (1) overhead press, (2) flow swan to child’s pose
14. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, (2) hip circles, (3) reverse direction, (4) frog bend and extend, (5) 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.