Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: dowel, sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1a) single leg footwork with right leg in table top, Pilates V - option to add extension with right leg over foot bar, (1b) hold halfway, bend and extend right leg, (2) repeat 1a-1b on opposite leg, (3a) single leg footwork with left toes to ceiling, right toes on foot bar feet parallel - option to add lower and lift in left leg, (3b) hold halfway - little pulses in right leg, (4) calf raises with both feet, (5) come in halfway, continue with calf raise (6) repeat 3a-3b on opposite leg
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) right heel on foot bar, left toes on foot bar, feet parallel - articulate lower and lift, (1b) hold high bridge, halfway hip dips with flat back, (1c) knee extensions, (1d) return to stopper, marching, (2) repeat 1a-1d with feet in opposite position - right toes on, left heel on
3. Abs & arms facing straps “Boat Series”, seated on long box, dowel threaded through short straps, hands on outside of straps with palms facing down 1 red (heavy) (1a) roll back halfway, draw dowel to chest, return to seated, reach arms forward, (1b) roll halfway back and hold, continue with bending and extending arms, (2a) oblique twist side to side, (2b) twist to right and hold, continue with bending and extending arms, (2c) twist to left and hold, continue with bending and extending arms, (3a) roll back halfway, bring dowel to chest, hold halfway, reach dowel up and overhead, keep arms overhead, come to seated, lower arms in front of chest, repeat, (3b) reverse direction
4. Standing series with foot bar to right, dowel in hands 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) press in and out in squat position - dowel to chest when in stopper, press arms out as you press carriage out, (2) side splits with overhead press in arms, (3) lateral lunge, twist to right when in lunge position, return to center in arms, return to standing
5. Arms facing away with dowel threaded through short straps 1 blue (medium) (1) hands on outside of straps - chest press, (2) straight arm lower and lift, (3) lat press
6. Standing series with foot bar to left - repeat series from #4 on opposite side
7. Supine arms with dowel threaded through short straps 1 green (extra heavy) (1) press hands forward slightly, tricep taps with legs in table top, (2) tricep press with legs matching, (3) straight arms straight legs lower and lift, (4) combine #2 and #3 to make a circle, (5) reverse direction of #4
8. Supine single leg on dowel 1 green (extra heavy) (1a) place ball of foot on dowel, press legs out to 45, reach left toes behind dowel towards foot bar - lower and lift left leg, (1b) reach left toes in front of dowel - lower and lift right leg, (1c) single leg stretch legs, alternate reaching left leg over dowel and then under dowel, (2) place both feet on on dowel - short spine, (3) repeat 1a-1c on opposite side
9. Arms and abs facing straps, lying down on long box with dowel threaded through short strap, straps are wider than knees, hands on outside of straps 1 blue (medium) or 1 red (heavy) (1) hold chest lift - arms and legs bend and extend, (2) double leg stretch with legs reaching long and arms reaching back behind head, (3) combine 1 & 2, (4) hold bicep curl, alternating toe taps, (5) hold bicep curl, double leg toe taps
10. Prone on long box facing foot bar 1 red (heavy) (1) swan
11. Mermaid facing front 1 red (heavy) (1a) mermaid flow, (1b) twisted mermaid, (1c) twisted swan, (2) repeat 1a-1c on opposite side

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.