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

Class notes:
Intermediate #61
1. Footwork 2 reds (heavy) and 1 blue (medium) (1a) toes on feet parallel hip width distance, (1b) add calf raise, (2a) arches on Pilates V, (2b) add pulse when 1 inch from stopper, (3a) heels on wide v, (3b) add clam shell when 1 inch from stopper
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (1a) right leg in table top, ball under right knee - single leg semi circle prep, (1b) reverse direction of semi circle prep, (1c) hold with left leg long, hip dips, (1d) hold with left leg long hips high, toe taps with right leg, (2) repeat 1a-1d on opposite side
3. Supine arms with ball at shoulder blades 1 red (heavy) and 1 blue (medium) (1) overhead press | add legs bending and extending towards ceiling, (2) straight arm lower and lift, option to lower and lift legs, (3) T press, option to open and close legs, crossing right foot over left and then left over right as legs close, (4) hold arms down by side - scissor legs, (5) hold arms down by side - helicopter legs
4. Plank & lunge series right - place short box on reformer right foot on floor, lined up with foot bar; left toes on carriage with heel pressed against the box - move the left foot over to the left so that you have room to eventually place your right foot next to your left foot 1 blue (medium) (1) eve’s lunge, (2) scooter, (3) place hands on right side of foot bar and step right foot onto carriage - knee tucks, (4) combine 2 & 3; when carriage draws in, step off with right foot, lunge, place hands back on foot bar and right foot, knee tuck
5. Arms facing front, right foot on headrest, left foot on carriage, seated on short box 1 blue (medium) (1) strap in right hand, lift hips to hover in a squat - narrow row, option to add squat when elbow draws back, (2) punch right arm across body, option to add squat when elbow draws back, (3) externally rotated bicep curl, option to add squat when elbow bends
6. Repeat arm series from #5 facing other direction
7. Repeat plank & lunge series from #4 on opposite side
8. Short box abs with ball all springs on (1a) lean back halfway, arms to T, right leg in table top - pass ball behind leg, when arms open to T extend right leg, (1b) hold ball between right knee and left elbow, twisted to right, dip into well, (1c) hold leaned back - alternate right and left elbow on ball, (2) repeat 1a-1c on opposite side
9. Prone series facing foot bar 1 red (heavy) (1) hold arms long, alternated bringing arms out to a T and back, (2) overhead press hands wide on foot bar, (3) halfway pulse arms long, come back in halfway, (4) reverse halfway pulse, arms fully bend and press out halfway, (5) arm jumping
10. Semi circle with short box on rails between carriage and platform, head and shoulders on box, heels on shoulder blocks (may need to press carriage out a bit for taller bodies) 1 yellow (light) (1) decline bridge, (2) hold hips high bend and extend legs, (3) combine 1 & 2, (4) semi circle variation
11. Supine pull ups 1 yellow (light) (1) hold pull up, lower and lift legs, (2) as legs lower arms straighten, legs lift as arms pull up, (3) return to stopper for break, (4) find pull up position again, keep carriage pressed against back platform, long spine, (5) long spine with leg circles
12. 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.