Starting springs: 2 reds + 1 blue
Prop: ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on feet parallel hip width distance, hands to ceiling with ball in hands add pulse into ball with hands when legs are long | hold halfway, little pulses in legs, hold legs still, little pulses into ball with hands, (2) heels on wide v, elbow tap in arms with ball between hands | hold halfway, little pulses in legs, hold legs still, little pulses into ball with hands | hold halfway, little pulses in legs, hold legs still, little pulses into ball with hands, (3) toes on Pilates V, tricep press in arms with ball between hands | hold halfway, little pulses in legs, hold legs still, little pulses into ball with hands
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) ball between thighs, feet parallel, articulate lower and lift, (1b) hold high bridge; option 1: hip dips; option 2: marching, (2a) ball in hands, hands to ceiling, feet in wide v, articulate lower and lift, (2b) hold high bridge, clam shells with knees option to add arms opening to T as knees open
3. Ab series on carriage with foot bar to right and shoulder blocks to left, ball just above ankles, lean back to rest on forearms, elbows are towards back edge of carriage, legs in table top 2 reds (heavy) and 1 blue (medium) (1) toe taps, (2) hold legs in table top, tilt knees side to side, (3) add can-can kick when knees tilt to side
4. Arms facing front foot bar to right, ball in right hand, strap in left hand 1 blue (medium) (1) hug a tree passing ball hand to hand, (2) externally rotated bicep curl (arms in W shape), (3) right hand to T, left hand punches across body add rotation in spine to look at hand
5. Single arm supine arms, ball behind left knee, loop in left hand 1 blue (medium) (1) tricep press in left arm, option to add extension of right leg when left arm is long, return to starting, (2) straight arm lower and lift, option to mirror with right leg lowering and lifting, (3) leg circles, option to mirror with right leg circling in opposite direction, (4) repeat 1-3 with ball under right knee and look in right hand
6. Repeat arm series from #4 on opposite side 1 blue (medium)
7. Plank facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) hold plank - mountain climbers, option to add rotation of knee across body as it draws in towards chest, (2) hold plank - shoulder hinge, option to add pike
8. Side lying foot in strap left 1 red (heavy) (1) straight leg lower and lift with foot internally rotated, (2) straight leg lower and lift with foot parallel, (3) straight leg lower and lift with foot externally rotated, (4) place strap above knee, clam shells, (5) bouncing clams
9. Single leg supine foot in strap, strap over left foot, ball behind right knee, option to lift chest with arms hovering over carriage 1 red (heavy) (1) left toes to ceiling and hold, toe tap right foot, (2) hold right leg still, lower and lift left leg, (3) scissor legs, (4) bend and extend left leg, (5) repeat 1-4 with ball behind left knee, strap over right foot
10. Repeat side lying foot in strap series from #8 on opposite side 1 red (heavy)
11. Child’s pose facing foot bar upper body series 1 red (heavy) (1) overhead press | hold halfway, little pulses | hold halfway, static hold, (2) hands shoulder width distance, tricep overhead press | option for single arm with right hand on foot bar | switch arms, left arm on foot bar, (3) swan
12. Cool down 1 red (heavy) (1) mermaid right, (2) mermaid left

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.