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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, feet touching, elbow tap with ball between hands | hold halfway, little pulses in legs | hold halfway, little pulses in arms, (2) toes on, wide V, hands to ceiling with ball between hands add pulse into ball when legs are long | hold halfway, little pulses in legs | hold halfway, little pulses in arms, (3) heels on, Pilates V, ball between knees | hold halfway little pulses out and in | hold halfway, little pulses with knees into ball
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) feet parallel - articulate lower and lift, (1b) add 3 pulses into ball with knees at top of bridge, (1c) high bridge - halfway hip dips, (1d) knee extensions, (1e) bring carriage into stopper, march the legs, (2a) feet wide v, ball in hands over shoulders, articulate lower and lift, (2b) knee extensions with tricep press in arms, (2c) bring carriage into stopper, clam shells in legs, t press in arms passing ball hand to hand
3. Hundreds ab series, 10 arm pumps per variation 2 reds (heavy) and 1 blue (medium) (1) legs in table top, (2) right leg to ceiling, (3) lower right leg to hover, (4) legs in table top, (5) left leg to ceiling, (6) lower left leg to hover, (7) legs in table top, (8) both legs to ceiling, (9) lower both legs to hover, (10) lower and lift both legs as arms pump
4. Arms facing front foot bar to right 1 blue (medium) or 1 yellow (light) (1) strap in right hand - draw a sword to T, (2) hold arm open to T, sprinkler, (3) hold both arms to T, rotate towards shoulder blocks keeping hips still, (4) lateral flexion - right hand reaches across body, left arm reaches over head
5. Reverse knee stretch 1 blue (medium) (1) reverse knee stretch | add pulse, (2) reverse knee stretch - right oblique | add pulse, (3) reverse knee stretch - left oblique | add pulse
6. Repeat arm series from #4 on opposite side 1 blue (medium) or 1 yellow (light)
7. Side lying glute series - long loop above right knee 1 red (heavy) (1) lower and lift right shin keeping shin parallel to ground, (2) clam shells, (3) bouncing clam, (4) straight leg sweeps forward and back
8. Supine arms with ball under sacrum 1 red (heavy) (1) straight arm lower and lift - option to add leg extension, (2) T press, (3) L press
9. Repeat side lying glute series from #7 on opposite side 1 red (heavy)
10. Child’s pose/swan cool down 1 red (heavy) or 1 blue (medium) (1) flow child’s pose to swan, (2) press away, keep right arm on foot bar, twist left arm under chest, (3) keep left arm on foot bar, twist right arm under chest

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.