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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on, feet parallel hip width distance, (2) right leg in table top - single leg footwork with left leg, option to add extension with right leg over foot bar as carriage comes in, (3) repeat #2 on opposite side, (4) toes on, feet parallel, right leg extended to ceiling, option to lower right leg to hover over foot bar as carriage comes into stopper, (5) calf raise in left foot, point and flex in right foot, (6) repeat #4-5 on opposite side
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet wide v - articulate lower and lift, (2) hold in high bridge - option 1: hip dips; option 2: knee extensions, (3) pilates V - hinge lower and lift, (4) hold in high bridge - option 1: hip dips; option 2: knee extensions, (5) feet parallel - semi circle prep, (6) reverse direction of semi circle prep
3. Supine abs 2 reds (heavy) and 1 blue (medium) (1) single leg stretch, (2) double leg stretch, (3) criss cross
4. Arms facing away from straps 1 blue (medium) (1) reverse presentation, (2) serve a tray, (3) offering, (4) salute
5. Bird dog with long box on floor next to reformer, reformer is to right, left hand on box, right hand on shoulder block, knees under hips 1 blue (medium) or 1 red (heavy) (1) press carriage out and in with right hand, (2) extend left leg, hold leg extended as right arm bends and extends, (3) bend and extend left leg and right arm, (4) hold arm and leg extended - lower and lift left leg, (5) hold extended - pulse arm out and in 1 inch
6. Arms facing straps seated on long box 1 blue (medium) (1) oblique twist side to side, (2) rotate to right and hold - halfway pulse, (3) rotate to left and hold - halfway pulse, (4) bicep curl, (5) hold bicep curl - march legs, (6) feet on headrest - pulse arms up and down, (7) goal post with c curve roll back - open to goal post, round back, bring hands together, return to seated
7. Repeat bird dog series from #5 on opposite side 1 blue (medium) or 1 red (heavy)
8. Side lying footwork left 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) left heel on foot bar, externally rotated, option to extend bottom leg under foot bar and add lift of bottom leg when carriage is in stopper, (2) hold halfway - draw circles with bottom leg, (3) hold halfway - clam shell, (4) foot parallel, option to draw bottom knee into chest when carriage presses away, (5) hold halfway - draw bottom leg into chest, extend back out, (6) toes on foot bar, heel lifted, option to add kick forward with bottom leg when carriage presses away, (7) hold halfway - calf raise
9. Supine abs with arms in straps, ball between ankles 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) extend arms by hips and hold, option to lift chest, bend and extend legs, (2) straight legs lower and lift, (3) hold legs extended - pulse into ball, (4) lower and lift legs continuing with pulses, (5) hold legs extended - criss cross feet, (6) lower and lift legs continuing with criss cross in feet
10. Repeat side lying footwork series from #8 on opposite side 1 red (heavy) and 1 blue (medium) or 2 reds (heavy)
11. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift alternating between Pilates V and Pilates A, (2) hip circles alternating between Pilates V and Pilates A, (3) reverse direction of hip circles, (4) straight legs open and close, (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.