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

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) arches on feet touching, elbow tap with ball in hands | hold halfway, little pulses in legs | add pulse into ball, (2) toes on Pilates V, tricep press | add pulse into ball with hands when carriage is in stopper | hold halfway, little pulses in legs | add pulse into ball, (3) heels on wide V, hug a tree, passing ball hand to hand | hold halfway, little pulses in legs | add pulse into ball
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, (3) hold with hips lowered halfway - pulse into ball with knees, (4) knee extensions, (5) hold in stopper - marching
3. Supine abs on long box, straps over knees, ball between ankles, legs in table top, chest lifted 1 red (heavy) (1) crunch elbows toward knees; return to table top, chest lowers, (2) continue with crunch - add extension of arms overhead when legs are in table top, (3) continue with crunch - pass ball ankles to hands; hands to ankles, (4) hold legs extended, ball between ankles, hands by hips - pulse into ball, (5) lower and lift legs
4. Arms facing straps seated on long box, ball between tailbone and box 1 red (heavy) (1) lean back into ball - bicep curl, (2) chest expansion, (3) wide row, add rotation
5. Eve’s lunge left 1 red (heavy) (1) option to place ball under left heel - eve’s lunge, (2) scooter, (3) hold halfway - little pulses into ball with heel, (4) facing shoulder blocks, right foot on floor, left foot against shoulder block, arms reach in front of shoulders, ball in hands - press carriage out and in with left leg, (5) add rotation to right when left leg extends
6. Mermaid upper body right 1 red (heavy) (1) right hand on foot bar, ball in left hand, lateral flexion and hold - bend and extend right arm, (2) hold halfway - little pulses, (3) hold halfway - static hold, (4) twisted mermaid, ball in left hand pressed against foot bar - 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 from #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 legs, (2) double leg stretch legs, (3) hold legs extended - 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) Pilates V in feet - straight legs lower and lift, (3) Pilates V in feet - hip circles, (4) Pilates A in feet - reverse direction of hip circles
12. Cool down 1 red (heavy) (1) mermaid right and 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.