Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: ball and sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on feet touching, elbow tap in arms with ball in hands | hold halfway, little pulses in legs | add pulse with arms, (2) toes on Pilates V, tricep press in arms with ball in hands | add pulse into ball with hands when carriage is in stopper | hold halfway, little pulses in legs | add pulse with arms, (3) heels on wide V, hug a tree in arms with ball in hands passing hand to hand | hold halfway, little pulses in legs | add pulse with arms
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) ball between knees feet parallel, articulate lower and lift, (2) hold high bridge, halfway hip dip with flat back, (3) hold with hips lowered halfway, pulse ball with knees, (4) knee extensions, (5) hold in stopper - marching
3. Abs on long box with ball, straps over knees, lay down on box, ball between ankles, legs in table top 1 red (heavy) (1) crunch elbows to knees, return to table top in legs, chest lowers, (2) continue with crunch add arms reaching overhead when legs are in table top, (3) continue with crunch pass ball hands to ankles, (4) hold legs long, hands by hips pulse into ball, (5) lower and lift legs
4. Arms facing straps seated on long box, ball between tailbone and box, straps in hands 1 red (heavy) (1) bicep curl, lean back into ball, (2) chest expansion, lean back into ball, (3) wide row, lean back into ball, add rotation
5. Eve’s lunge series left 1 red (heavy) (1) left foot on ground, right foot against shoulder block, option to place ball under left heel - eve’s lunge, (2) scooter, (3) hold halfway, little pulses into ball with heel, (4) facing shoulder block, right foot on ground, left foot presses against shoulder block, arms reach in front of shoulder, ball in hands, press carriage out and in with left leg, (5) add rotation to right when left leg is long
6. Mermaid upper body series right 1 red (heavy) (1) right hand on foot bar, ball in left hand, reach left arm over head and hold - bend and extend right arm, (2) hold halfway - little pulses, (3) hold halfway - static hold, (4) twisted mermaid with ball between left and and foot bar - press away and hold - overhead press, (5) hold halfway - little pulses, (6) hold halfway - static hold
7. Repeat mermaid upper body series from #6 on left side 1 red (heavy)
8. Repeat eve’s lunge series form #5 on left side 1 red (heavy)
9. Supine abs option for ball under sacrum 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) single leg stretch in legs, (2) double leg stretch in legs, (3) hold legs long open and close legs, (4) draw boxes with legs - open, lower, close, lift
10. Supine arms option for ball under sacrum 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight arm lower and lift option to add leg extension, (2) tricep press, (3) T press
11. 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) straight legs lower and lift Pilates V in feet, (3) hip circles Pilates V in feet, (4) reverse direction of hip circles Pilates A in feet
12. Mermaid right and left 1 red (heavy)

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.