Starting springs: 2 reds (heavy) + 1 blue (medium)
No props

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on parallel hip width distance (2) feet in same position - right leg in table top | option to add extension of right leg when carriage comes into stopper, (3) repeat #2 with left leg in table top, (4) heels on wide V, add a pulse at the bottom | hold halfway - march legs
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) feet parallel hip width distance, articulate lower and lift | option for a single leg bridge with right leg in table top, (1b) hold high bridge - hip dips, (2a) feet Pilates V or option for a single leg bridge with right leg in table top, articulate lower and lift, (2b) hold high bridge - hip dips
3. Arms and abs facing front, foot bar to right, seated on carriage in center (can adjust if needed), long loop in left hand, draw carriage out slightly until you can clasp hands together in front of chest 1 blue (medium) (1) roll back halfway - hand go with you, (2) roll back halfway and hold - light right leg to table top, left leg to table top, right toes down, left toes down, return to seated, repeat, (3) roll back halfway and hold - double leg toe taps, (4) hold legs in table top, twist to right, return to center
4. Arms facing front, foot bar to right 1 blue (medium) (1) strap in left hand, bent elbow internal rotation, (2) shave the ear, (3) strap in right hand, bent elbow external rotation, (4) T press
5. Arms facing straps 1 blue (medium) (1) T press, (2) diagonals, option to add rotation
6. Repeat arms series from #4 on opposite side 1 blue (medium)
7. Repeat arms & abs series from #3 on opposite side 1 blue (medium)
8. Standing leg series facing carriage, foot bar to right 1 red (heavy) (1a) right foot on ground, outside of left foot against shoulder block - right knee bends, kick carriage out and in with left leg (1b) halfway pulse, right leg goes long and returns halfway (1c) hold with left leg halfway in, little pulse in hips up and down
9. Plank facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) hands on carriage, feet on platform - press to plank and add calf raise, (2) plank with shoulder hinge, (3) plank to pike
10. Repeat standing series from #8 on opposite side 1 red (heavy)
11. Child’s pose overhead press facing foot bar 1 red (heavy) or 1 green (extra heavy) (1) overhead press elbows wide, (2) halfway pulse - arms go long and return halfway, (3) reverse direction of halfway pulse, arms come in to stopper and press out halfway, (4) swan
12. Side lying footwork right 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) right foot parallel on foot bar, press out and in, option to extend left leg under foot bar and add pulse with left leg when carriage comes into stopper | hold halfway little pulses in right leg, (2) right heel on foot bar, externally rotated, option to extend left leg under foot bar and draw left knee into chest when carriage presses out | hold halfway, little pulses in right leg
13. Supine arms 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight arm lower and lift option to add chest lift and/or double leg extension, (2) separate knees, straight arm lower and lift alternating framing each leg with hands, option to add chest lift and/or extension of leg not framed by hands, (3) feet Pilates V, knees separate, clasp hands together, lower arms reaching hands above knees option to add chest lift
14. Repeat side lying footwork series from #12 on opposite side 1 red (heavy) and 1 blue (medium) or 2 reds (heavy)
15. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, (2) hip circles with feet in Pilates V, (3) reverse direction of hip circles with feet in Pilates A, (4) frog bend and extend, (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.