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

Class notes:
1. Single leg footwork with weights 2 reds (heavy) and 1 blue (medium) (1a) right toes on, foot parallel, left leg in table top - bicep curl in arms | hold halfway bend and extend left leg over foot bar | hold halfway, little pulses in right leg | hold halfway, little pulses in arms, (1b) repeat 1a with left toes on, right leg in table top, straight arm lower and lift in arms, (2a) right heel on, wide v, left leg in externally rotated table top - hug a tree in arms | hold halfway straighten and bend left leg | hold halfway, little pulses in right leg | hold halfway, little pulses in arms, (2b) repeat 2a with left heel on, right leg in externally rotated table top, chest press arms
2. Bridging with weights 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1a) Pilates V, elbow tap arms - articulate lower and lift, (1b) hold hips high - little pulses in hips and arms, (1c) hold hips high - one inch knee extension, (1d) combine 1b and 1c, (2a) wide V, tricep press arms, articulate lower and lift, (2b) hold hips high - press out halfway, clam shells in knees, (2c) hold hips high press out 1 inch, clam shell in knees, (2d) hover 1 inch from stopper, little pulses in arms
3. Abs with weights 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) single leg stretch add opposite arm reaching overhead, (2) double leg stretch legs with bicep curl, (3) double leg stretch legs with arms reaching overhead, (4) hold legs long at 45, open and close legs - T press in arms, (5) hold arms and legs long, lower and lift legs, (6) hold arms and legs long, lower and lift arms
4. Side facing arms, foot bar to right, weight in right hand, strap in left hand 1 blue (medium) (1) narrow row, (2) overhead press, (3) combine 1 & 2, (4) hold arms in narrow row bent elbow position - oblique twist, (5) add bend and extend of arms when twisted
5. Plank facing foot bar 1 red (heavy) or 1 blue (medium) (1) walk it out in feet, alternating bending and extending knees, (2) mountain climber, (3) jack rabbit knees bend and extend
6. Repeat side facing arms series from #4 on opposite side
7. Standing lower body series with weights, foot bar to right 1 red (heavy) or 1 blue (medium) (1) knees bent - press in and out | elbows bent, palms face up, internally and externally rotate in arms, (2) hold carriage out halfway, hold squat | serve a tray in arms, (3) side split legs | T press in arms, (4) hold with legs extended and arms to a T | flip wrists up and down
8. Reverse knee stretch 1 blue (1) reverse knee stretch, (2) right oblique reverse knee stretch, (3) left oblique reverse knee stretch
9. Standing lower body series from #7 on opposite side
10. Child’s pose/swan facing foot bar 1 red (heavy) (1) overhead press, (2) little pulses, (3) swan
11. Side lying clam shell series lying on left side, long loop over knee 1 red (heavy) (1) right shin parallel to left hovered over left shin, lower and lift shin, (2) hold hovered, externally rotate to tap heels together, (3) hold hovered, internally rotate to tap knees together, (4) bouncing clam, (5) swing leg forward, leg straight, little pulses alternating between external and internal rotation
12. Supine arms 1 red (heavy) (1a) straight arm lower and lift, (1b) hold arms long, toe tap feet towards well, (2a) tricep press (2b) hold arms long, bend and extend legs, (3a) separate knees, straight arms lower and lift alternating framing each knee, (3b) pause when framing right knee, bend and extend left leg, (3c) pause when framing left knee, bend and extend right leg
13. Repeat side lying clam shell series from #11 on opposite side
14. Mermaid right & left 1 red (heavy)

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.