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

Prop: light set of weights, sitting box

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on wide v, hug a tree arms | hold halfway, 6 inch pulse in legs | hold halfway, 6 inch pulse in arms, (2) toes on Pilates V, chest press arms | hold halfway, 3 inch pulse in legs | hold halfway, 3 inch pulse in arms, (3) heels on feet parallel and touching, bicep curl arms | hold halfway, 1 inch pulse in legs | hold halfway, 1 inch pulse in arms
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) feet Pilates V, elbow tap in arms, articulate lower and lift, (1b) halfway hip dip with halfway pulse in arms, (2a) feet wide v, tricep press in arms, articulate lower and lift, (2b) halfway knee extension with halfway pulse in arms
3. Short box abs all springs on (1) arms reach forward, roll back to c curve, return to seated, (2) add the arms - roll back to c curve, open arms to a T, return to seated, (3) roll back to c curve, circle arms out and around, return to seated, reverse direction of arm circle, (4) hold c curve, lower and lift arms, (5) reach arms long, twist side to side
4. Arms facing away seated on short box 1 blue (medium) (1) serve a tray | add halfway pulse, (2) chest press | press hands forward halfway, draw little circles with hands, reverse direction of circles, (3) salute | press hands out halfway, open and close hands
5. Supported side plank glute series left, short box on carriage, right forearm on box, right knee on carriage, shin parallel to box 1 red (heavy) or 1 green (extra heavy) (1) left heel externally rotated on foot bar, press in and out | pause halfway, clam shells in top leg, (2) foot parallel, press in and out | pause halfway, little pulses, (3) leg long, calf raise | bend knee and come halfway in, continue with calf raise
6. Repeat supported side plank glute series from #6 on opposite side 1 red (heavy) or 1 green (extra heavy)
7. Single leg foot in strap right 1 red (heavy) or 1 green (extra heavy) (1) both legs to ceiling, lower and lift left leg, (2) both legs to ceiling, lower and lift right leg, (3) scissor legs passed each other, (4) double straight leg lower and lift, (5) knee bend and extend
8. Supine arms 1 red (heavy) or 1 green (extra heavy) (1) tricep press, option to bend and extend legs to match arms, (2) straight arm lower and lift, option to lower and lift straight legs to match arms, (3) t press, option to hold legs straight at 45 and open and close to match arms
9. Repeat single leg foot in strap series from #7 on opposite side 1 red (heavy) or 1 green (extra heavy)
10. Cool down 1 red (heavy) or 1 blue (medium) (1) flow child’s pose to swan, (2) press to child’s pose and hold, reach right arm across body to rest on left rail twist in torso, (3) reach left arm across body to rest on left rail twist in torso

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.