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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on Pilates V, (2) add calf raise when legs are long, (3) arches on feet touching, add pulse at bottom, (4) heels on wide V | hold halfway - 6 inch pulse | hold halfway - clam shells
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance apart, articulate lower and lift, (2) halfway hip dips with flat back, (3) hold high bridge - march feet, (4) left leg in table top, halfway hip dips option to shoot left leg over foot bar when hips lift, (5) right leg in table top, halfway hip dips option to shoot right leg over foot bar when hips lift
3. Standing series with short box on carriage, left foot on headrest, right foot on carriage, foot bar is to right all springs on (1) feet externally rotated - squat, (2) hold halfway - little pulses, (3) place right hand on foot bar, lower and lift left leg, (4) hold left leg long, draw circles in one direction, reverse circles, (4) send left hand over head, draw left elbow to left knee add oblique crunch
4. Short box abs all springs on (1) seated with arms long in front of shoulders, lean back halfway draw hands to chest, send hands up and over head, return to starting position, (2) hold halfway back, clasp hands together - draw figure 8 with hands as you move from seated to leaned back, (3) twist to right and hold, come to twisted seat send hands overhead, lean back halfway lower arms, (4) hold leaned back - little pulses forward and back, (5) hold leaned back open and close arms, (6) hold leaned back lower and lift arms, (7) twist to left and repeat 3-6 on left side
5. Repeat standing series from #3 on opposite side all springs on
6. Arms facing away from straps seated on short box 1 blue (medium) (1) serve a tray | option to hold arms reaching forward, roll back halfway, return to seated, (2) hug a tree | option to hold arms reaching forward with fingers touching, roll back halfway, return to seated, (3) overhead press | option to lean forward keep arms long as you come to seated sending hands overhead, bow forward with flat back and straight arms adding 1 overhead press when bowed forward
7. Plank facing foot bar with short box on 1 blue (medium) (1a) press out to plank - bend and extend knees, (1b) draw carriage halfway in, little pulses out and in, (2) keep legs straight, hinge at hips to draw carriage back in, (3) combine 1a & 2
8. Pulling straps on long box 1 red (heavy) (1) straight arm lower and lift, option to add thoracic extension, (2) tricep kickback, (3) T press
9. Side lying foot in strap right 1 red (heavy) or 1 blue (medium) (1) foot flexed and parallel to ground, lower and lift right leg, (2) sweep leg forward and back adding a pulse when foot moves forward and when foot moves back, (3) sweep leg forward, internally rotate foot lower and lift, (4) sweep foot back, externally rotate, frog bend and extend
10. Repeat side lying foot in strap series from #9 on left side 1 red (heavy) or 1 blue (medium)
11. Ab series seated on carriage 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) forearms on carriage, both legs in table top, single leg toe tap, (2) single leg toe taps scissoring legs passed each other, (3) double leg toe tap, (4) hold legs in table top, press up onto hands, option to reach arms long and/or legs long
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) straight legs open and close feet in Pilates V, (3) combine 1 & 2, (4) hip circles, reverse direction, (5) hamstring stretch, (6) butterfly 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.