Starting springs: 2 reds + 1 blue
Optional props: sitting box, light set of weights. 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 wide v, chest press in arms | hold halfway, little pulses in legs | hold halfway, full range of motion in arms, (2) heels on Pilates V, bicep curl in arms | hold halfway, little pulses in legs | hold halfway, full range of motion in arms, (3) toes on feet parallel hip width distance, straight arm lower and lift | hold halfway, static hold, (4) calf raise, tricep press in arms, (5) come 1/3 of the way in, continue with calf raise and tricep press, (6) come another 1/3 of the way in, continue with calf raise and tricep press
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) feet parallel, articulate lower and lift, (1b) hold high bridge, option 1: hip dips; option 2: marching, (2a) Pilates V, articulate lower and lift, (2b) right leg to ceiling, hip dips, (2c) lower and lift right leg, (2d) left leg to ceiling, hip dips, (2e) lower and lift left leg
3. Ab series supine on long box facing straps, hands behind head, chest lifted, legs in table top 1 red (heavy) (1) single leg toe tap, (2) double leg toe tap, (3) single straight leg stretch, (4) double straight leg lower and lift
4. Arms facing straps seated on long box 1 red (heavy) (1) chest expansion, (2) hold arms back, look right and left, (3) tricep kickback, (4) wide row, option to add rotation, (5) bicep curl, option to hold c curve
5. Single leg foot in strap right, option to lift chest for added challenge 1 green (extra heavy) or 1 red (heavy) (1) both legs to ceiling, lower and lift left leg, (2) both legs to ceiling, lower and lift right leg, (3) scissor legs, (4) single leg stretch legs
6. Repeat single leg foot in strap series from #5 with strap on left foot 1 green (extra heavy) or 1 red (heavy)
7. Supine arms 1 green (extra heavy) or 1 red (heavy) (1) straight arm lower and lift, option for chest lift and/or leg extension, (2) separate legs, straight arm lower and lift, alternate framing each knee, option for chest lift and/or leg extension, (3) clasp hands together, feet Pilates V, knees separated, reach hands up and over knees, option for chest lift
8. Plank facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) press to plank, shoulder hinge, (2) press to plank, calf raise, (3) plank to pike
9. Prone series on long box facing foot bar 1 green (extra heavy) or 1 red (heavy) (1) overhead press, (2) single arm overhead press right, (3) single arm overhead press left, (4) arm jumping with both hands on the foot bar, (5) swan
10. Lower body series facing carriage, shoulder blocks to right, outside of right foot against shoulder block 1 red (heavy) (1) bend and extend right leg, (2) halfway pulse in right leg, (3) face shoulder blocks, soft bend in right knee, left foot against shoulder block, bend and extend left leg, (4) eve’s lunge, (5) eve’s stretch
11. Repeat lower body series from #10 on opposite side 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.