Starting springs: 2 reds + 1 blue
Prop: ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees, feet parallel, arches on, option to add pulse 1 inch away from stopper, (2) heels on wide v, ball in hands, tricep press in arms, option to add 2 pulses into ball with hands when arms are straight and when arms are bent, (3) place ball under right foot, left toes on foot bar | hold halfway, pulse into ball with right foot, (4) press carriage out, calf raise in left leg, (5) repeat 3-4 on opposite side
2. Bridging with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees, feet parallel - articulate lower and lift, (2) hold high bridge - hip dips, (3) hinging bridge, (4) hold high bridge - pulse into ball with knees, (5) feet wide v, ball in hands, hand to ceiling - articulate lower and lift, open arms to T x2 when in high bridge
3. Supine abs on carriage option to place ball under sacrum for added challenge 2 reds (heavy) and 1 blue (medium) (1) single leg stretch legs, (2) double leg stretch in legs, (3) straight legs lower and lift, (4) flutter feet as legs lower and lift, (5) criss cross feet as legs lower and lift
4. Arms facing front, foot bar to left, ball in left hand, strap in right hand 1 blue (medium) (1) hug a tree, passing ball hand to hand, (2) bring ball in front of chest, bend and extend arms keeping ball in front of chest the entire time, (3) sprinkler with arms extended or oblique twist with bent elbows
5. Arms facing away from straps, ball between knees 1 blue (medium) (1) reverse presentation | option to add tap back when hands reach forward, (2) alternating punching | option to add rotation, (3) salute
6. Repeat arm series from #4 on opposite side 1 blue (medium)
7. Lunge right, option to place ball under right heel 1 red (heavy) (1) eve’s lunge, (2) scooter, (3) face carriage, outside of left foot against shoulder block, bend and extend right leg (standing leg), (4) face shoulder blocks, ball in hands, arms extend forward, left foot on floor, right foot against shoulder block - bend and extend right leg, option to add rotation to left when right leg extends forward
8. Plank with ball between knees 1 red (heavy) or 1 blue (medium) (1) press to plank, calf raise, (2) bend and extend knees, option to add calf raise (3) shoulder hinge
9. Repeat lunge series form #7 on opposite side 1 red (heavy)
10. Child’s pose / swan series 1 red (heavy) (1) flow child’s pose to swan
11. Supine arms, option for ball under sacrum 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight arms lower and lift, (2) tricep press, (3) T press
12. Feet in straps option for ball under sacrum 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) feet in Pilates V - straight leg lower and lift, (3) leg circles, reverse direction, (4) straight legs open and close, (5) stag, (6) 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.