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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, feet touching, elbow tap with ball in hands | hold halfway - little pulses in legs | hold halfway - little pulses in arms, (2) toes on, wide V, hands to ceiling, add pulse into ball when legs extend | hold halfway - little pulses in legs | hold halfway - little pulses in arms, (3) heels on, Pilates V, ball between knees | hold halfway - little pulses up and down | hold halfway - little pulses with knees into ball
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) ball between knees, feet parallel - articulate lower and lift, (2) add 3 pulses into ball at top of bridge, (3) hold high bridge - halfway hip dips, (4) knee extensions, (5) bring carriage into stopper - marching, (6) feet wide v, ball in hands over shoulders - articulate lower and lift, (7) knee extensions with tricep press in arms, (8) bring carriage into stopper - clam shells in legs, t press in arms passing ball hand to hand
3. Hundreds, 10 arm pumps per variation 2 reds (heavy) and 1 blue (medium) (1) legs in table top, (2) right leg to ceiling, (3) lower right leg to hover, (4) legs in table top, (5) left leg to ceiling, (6) lower left leg to hover, (7) legs in table top, (8) both legs to ceiling, (9) lower both legs to hover, (10) lower and lift both legs
4. Arms facing front foot bar to right 1 blue (medium) or 1 yellow (light) (1) strap in right hand - draw a sword to T, (2) hold right arm open in T - sprinkler, (3) hold both arms to T - rotate toward shoulder blocks, return to T, (4) lateral flexion - left hand reaches across body, right arm reaches over head, return to T
5. Reverse knee stretch 1 blue (medium) (1) reverse knee stretch | add pulse, (2) reverse knee stretch - right oblique | add pulse, (3) reverse knee stretch - left oblique | add pulse
6. Repeat arm series from #4 on opposite side 1 blue (medium) or 1 yellow (light)
7. Side lying right - long loop above right knee 1 red (heavy) (1) lower and lift right shin keeping shin parallel to floor, (2) clam shells, (3) bouncing clam, (4) extend right leg, sweep forward and back
8. Supine arms with ball under sacrum 1 red (heavy) (1) straight arm lower and lift, (2) T press, (3) L press
9. Repeat side lying series from #7 on opposite side 1 red (heavy)
10. Child’s pose/swan cool down 1 red (heavy) or 1 blue (medium) (1) flow child’s pose to swan, (2) hold in child’s pose - keep right arm on foot bar, twist left arm under chest, (3) repeat #2 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.