Starting springs: 2 reds + 1 blue
No props

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on Pilates V left leg in table top, extend left leg over foot bar as carriage comes into stopper, (2) hold halfway - marching, (3) repeat #1 on opposite side, (4) heels on wide V left leg in table top, extend left leg over foot bar as carriage comes into stopper, (5) hold halfway - marching, (6) repeat #4 on opposite side
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance, right leg in table top - single leg bridge articulate lower and lift, (2) hold high bridge - toe taps with right leg, (3) repeat 1-2 on opposite side
3. Abs seated on carriage, foot bar to right, forearms on carriage 2 reds (heavy) and 1 blue (medium) (1) single leg toe taps, (2) double leg toe taps, (3) single leg stretch legs, (4) double leg stretch legs
4. Arms facing away from straps 1 blue (medium) (1) serve a tray - option to add tap back when hands reach forward, (2) hug a tree - option to add tap back when hands come together, (3) chest press - option to add tap back when hands reach forward
5. Plank facing foot bar 1 red (heavy) or 1 blue (medium) (1) plank with bear crawls, (2) jack rabbit, (3) plank to pike
6. Standing lower body facing front (foot bar to right) 1 red (heavy) or 1 blue (medium) (1) side splits, (2) cat burglar - standing, press out, squat, stay low to come into stopper, come to standing, squat, stay low to press carriage out, come to standing, repeat, (3) hold halfway - squats, (4) hold squat - little pulses
7. Arms facing straps 1 red (heavy) (1) legs in proposal, right foot on head rest - bicep curl, add little pulses (2) tricep kickback, add little pulse, (2) switch stance (left foot on head rest) - chest expansion, add little pulses, (4) wide row, add little pulses
8. Repeat standing lower body series from #6 on other side
9. Cool down 1 red (heavy) (1) flow from child’s pose to swan

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.