Starting springs: 2 reds (heavy) + 1 blue (medium)
No props

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, wide v | hold halfway, 6 inch pulse, (2) staggered stance, feet parallel, hip width distance, right heel on, left toes on | hold halfway, marching, (3) staggered stance, feet parallel, hip width distance, left heel on, right toes on | hold halfway, marching
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet Pilates V, articulate lower and lift, (2) semicircle prep, (3) reverse direction of semicircle prep
LOWER FOOT BAR
3. Abs seated on carriage facing front, foot bar to right, forearms on carriage, long loop over arch of left foot 1 yellow (light) (1) march legs up and down, (2) scissor march legs, (3) hold legs in table top, (4) single leg toe tap, (5) double leg toe tap
4. Side lying leg in strap right, long loop over right knee 1 red (heavy) (1) clam shells, (2) bouncing clams, (3) straighten leg, sweep forward slightly, point toes, draw little circles, reverse direction, (4) sweep leg forward and back, (5) hold leg long flex foot, lower and lift leg
5. Supine arms 1 red (heavy) (1) T press, repeat each variation x3: (a) legs in table top, (b) hold chest lift, (c) reach right leg long and hold, (d) switch legs, reach left leg long and hold, (e) reach both legs leg and hold, (2) straight arm lower and lift, repeat each variation noted in (1) x3, (3) tricep press, repeat each variation noted in (1) x3
6. Repeat side lying leg in strap series from #4 on opposite side
7. Repeat ab series from #3 on opposite side
8. Arms facing straps 1 red (heavy) (1) thigh stretch, (2) newspaper, (3) cheerleader, (4) T press, (5) diagonals
9. Plank with right knee on carriage, hands on carriage left toes on foot bar 1 red (heavy) or 1 blue (medium) (1) press in and out, (2) add a knee tap, (3) add knee tuck, (4) add a rotation to left (5) repeat 1-4 on opposite side
10. Child’s pose facing foot bar 1 blue (medium) (1) overhead press | 6 inch pulse | 3 inch pulse | 1 inch pulse, (2) tricep press | 6 inch pulse | 3 inch pulse | 1 inch pulse, (3) swan, (4) add scapular isolations, (5) find neutral position in shoulders, reach across body with right arm, find twist in spine looking under left shoulder, let right arm rest on rails, (6) repeat #5 on opposite side

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.