Starting springs: 2 reds + 1 blue
Optional props: light set of weights, sitting box, ball. Options will be given for anyone that does not have these props

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on parallel hip width distance, elbow taps in arms | hold halfway, halfway pulse in legs, legs go long and return halfway | hold halfway, halfway pulse in arms, arms reach all the way up, bend halfway, (2) heels on Pilates V, bicep curl in arms | hold halfway, halfway pulse in legs, come into stopper and press out halfway | hold halfway, halfway pulse in arms, curl up and come undone halfway, (3) toes on wide v, hug a tree in arms | hold halfway, little pulses in legs | hold halfway, little pulses in arms, (4) toes on parallel hip width distance, straight arm lower and lift | hold halfway, static hold in arms and legs
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) pilates V in feet, articulate lower and lift, (2) hold high bridge, hip dips, (3) hinging bridge, (4) hold high bridge, open and close knees, (5) feet parallel hip width distance, articulate lower and lift, (6) hold high bridge, marching
3. Earthquake abs seated on side of carriage, foot bar to left 2 reds (heavy) and 1 blue (medium) (1) arms reach forward, lean back into ball, return to seated, (2) lean back and hold, scissor arms, (3) both hands lift and lower, (4) circles in arms, (5) reverse circles
4. Side lying arms left 1 red (heavy) or 1 blue (medium) (1) straight arm lower and lift, (2) T press, (3) arm circles
5. Side lying legs left 1 red (heavy) or 1 blue (medium) (1) bend and extend left leg, (2) sweep leg forward and back, (3) add pulse when leg sweeps forward and when leg sweeps back, (4) point toes, draw circles with leg, reverse circles, (5) place loop over knee, clam shells, (6) bouncing clams
6. Repeat side lying arm series from #4 on opposite side 1 red (heavy) or 1 blue (medium)
7. Repeat side lying leg series from #5 on opposite side 1 red (heavy) or 1 blue (medium)
8. Pulling straps on long box 1 red (heavy) (1) straight arm lower and lift, option to add extension in thoracic spine, (2) tricep kickback, (3) T press, (4) hold arms back, swim feet
9. Plank facing shoulder blocks with short box 1 red (heavy) or 1 blue (medium) (1) forearm plank with shoulder hinge, (2) feet in Pilates V, frog bend and extend in legs, (3) plank to pike
10. Short box abs with ball all springs on (1) ball in hands, arms reach long, lean back halfway, return to seated, (2) rotate to right, lean back at diagonal, twist to left, come to twisted seat to left, lean back at diagonal, rotate to right, come to twisted seat to right, repeat, (3) twist to right and hold, halfway pulse, (4) twist to left and hold, halfway pulse, (5) lean back facing center, hands reach up overhead, lean back halfway, return to seated
11. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, (2) leg circles, reverse direction, (3) frog bend and extend, (4) stag, (5) hamstring stretch

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.