Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, light set of weights

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on Pilates v, chest press | hold halfway - 6 inch pulse in legs, add 6 inch pulse in arms, (2) heels on wide v, v press | hold halfway - 1 inch pulse in legs, add 1 inch pulse in arms
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel hip width distance, right leg in table top - single leg articulate lower and lift, (2) hold high bridge - single leg knee extension alternating extending right leg over and under foot bar when carriage comes into stopper, (3) repeat 1-2 on opposite side
3. Abs supine on long box facing straps, hands on ropes, arms extended, legs in table top, chest lifted 1 red (heavy) (1) come to seated and bend elbows; return to supine and extend arms, (2) add extension of right leg when supine; return to table top when seated; add extension of left leg when supine; return to table top when seated, (3) add extension of both legs when supine; return to table top when seated, (4) hold supine with arms and legs extended - little flutters in feet, (5) hold legs extended - T press
4. Long box back lunge with weights, box on floor with carriage to left when facing foot bar, right foot on box, left foot on carriage 1 red (heavy) or 1 blue (medium) (1) back lunge with wide fly, (2) scooter with straight arms moving forward and back, (3) hold arms overhead in double lunge - bend and extend right leg (reverse scooter) with overhead press
5. Plank with long box on floor, same position as #4, hands on front of box closest to foot bar, left foot against shoulder block, right knee on box 1 red (heavy) or 1 blue (medium) (1) press carriage out, hover right knee, lower right knee, return to stopper, (2) add twist to left when right knee lifts, (3) add can-can kick, (4) both feet against shoulder block, press to plank - knees bend and extend, (5) plank to pike
6. Pulling straps on long box 1 red (heavy) (1) T press, (2) arm circles, (3) reverse direction of circles, (4) hold arms by hips - double leg kick
7. Repeat lunge series from #4 on opposite side
8. Repeat plank series from #5 on opposite side
9. Cool down 1 red (heavy) (1) eve’s lunge right & 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.