Starting springs: 2 reds + 1 blue
Prop: ball, sitting box

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on wide v | hold halfway, prancing, (2) heels on Pilates v | hold halfway, open and close knees, (3) arches on feet parallel and touching | hold halfway, 6 inch pulse
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) feet wide v, articulate lower and lift, (1b) continuing lowering and lifting, adding a clam shell at top of bridge, (2a) Pilates V, hinge lower and lift, (2b) continue with the hinge lower and lift, adding a halfway hinge at top of bridge
3. Abs seated on long box facing straps hold onto ropes above straps 1 red (heavy) (1) both feet on headrest, roll to shoulder blades and sit up, (2) right leg table top, add extension of right leg, (3) left leg same variation, (4) both legs in table top same variation
4. Arms facing straps seated on long box (1) T press | open arms to a T, close halfway, (2) goal post | open arms to goal post, close halfway, (3) overhead press | draw elbows down, press up halfway
5. Lunge series with long box on floor wedged against rails and foot bar left foot on box, right foot against shoulder block 1 red (heavy) or 1 blue (medium) (1a) back lunge, (1b) add hinge forward, (1c) add rotation over bent knee, (2a) lateral lunge facing reformer, (2b) add hinge forward, (2c) add rotation
6. Bird dog long box on floor wedged against rails and foot bar right, hands to front corners of box closer to foot bar, knees under hips 1 red (heavy) or 1 blue (medium) (1) place right foot externally rotated against shoulder block, press in and out | add halfway pulse | add little pulse, (2a) place right foot parallel against shoulder block, press in and out, (2b) option to add left arm reaching long, draw left elbow towards right knee, reach arm and leg out long | add halfway pulse | add little pulse
7. Pulling straps on long box (1) t press, (2) snow angel, (3) little circles, (4) reverse circles
8. Repeat lunge series from #5 on opposite side 1 red (heavy) or 1 blue (medium)
9. Repeat bird dog series from #6 on opposite side 1 red (heavy) or 1 blue (medium)
10. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel bend and extend legs, (2) straight leg lower and lift, (3) legs in table top, press out to 45, straight legs lift to 90, legs in table top, repeat, (4) reverse direction - legs in table top, kick legs to 90, straight legs lower to 45, legs in table top, repeat, (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.