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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches wide V | add pulse 1 inch away from stopper, (2) heels on parallel hip width distance | add pulse 1 inch away from stopper, (3) toes on Pilates V | add pulse 1 inch away from stopper, (4) calf raise feet in Pilates V | come halfway in and hold - continue with calf raise
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) feet parallel hip width distance, articulate lower and lift, (1b) option 1: hip dips, option 2: marching, (2a) feet wide V, articulate lower and lift, (2b) option 1: hip dips, option 2: marching,
3. Abs supine on long box with straps over knees, legs in table top, hands behind head 1 red (heavy) (1) single leg stretch legs, (2) criss cross, (3) double leg stretch legs, (4) hold legs at 45, small scissors in legs
4. Arms facing straps seated on long box 1 red (heavy) (1) goal post, (2) hold goal post, lean back halfway, draw hands back together, return to seated, repeat, (3) open arms to goal post - little pulses up and down in hands, (4) bicep curl, (5) lean back as arms curl into bicep curl, reach arms long when returning to seated, (6) hold bicep curl, little pulses forward and back in arms, (7) static hold with arms in bicep curl
5. Side lying foot in strap right 1 red (heavy) or 1 blue (medium) (1) flex foot, lower and lift straight leg, (2) sweep foot forward and back, (3) add pulse when leg sweeps forward and then again when leg sweeps back, (4) rainbow leg forward and back
6. Side lying arm in strap right 1 red (heavy) or 1 blue (medium) (1) straight arm lower and lift, (2) hold arm at 45, little circles, reverse direction, (3) tricep press
7. Repeat side lying arm in strap series from #6 on opposite side 1 red (heavy) or 1 blue (medium)
8. Repeat side lying foot in strap series from #5 on opposite side 1 red (heavy) or 1 blue (medium)
9. Plank facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) hold plank - add calf raise, (2) hold plank - alternate lifting feet off foot bar, (3) plank to pike
10. Prone on long box facing foot bar 1 red (heavy) or 1 green (extra heavy) (1) overhead press, (2) hold halfway - little pulses, (3) hold halfway - flutter feet, (4) tricep press, elbows go straight down, (5) hold halfway - little pulses, (6) static hold in arms holding halfway, (7) swan
11. Short box abs all springs on (1) arms to T, twist to left, dip into well in twisted position, return to twisted seat, (2) lean back and hold, little pulses, (3) hold leaned back, open and close arms, (4) bring hands to chest, twist side to side, (5) pause when twisted to right - repeat 1-3 on right side
12. Cool down 1 red (heavy) (1) eve’s lunge right, (2) half split right, (3) eve’s lunge left, (4) half split 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.