Starting springs: 2 reds + 1 blue
Prop: sitting box
Optional props: light set of weights. Options will be given for anyone that does not have these props

Class notes: 1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) heels on wide v, chest press arms | hold halfway, little pulses in legs | hold halfway, full range of motion in arms, (2) arches on Pilates V, bicep curl arms | hold halfway, little pulses in legs | hold halfway, full range of motion in arms, (3) toes on parallel hip width distance, elbow tap arms | hold halfway, little pulses in legs | hold halfway, full range of motion in arms, (4) calf raise, tricep press | hold halfway, continue with calf raise and tricep press
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) feet parallel hip width distance, articulate lower and lift, (1b) hold high bridge - march the legs, (1c) both feet on foot bar, knee extensions, (2a) articulate lower and lift, (2b) single leg knee extension with right leg in table top, alternate between extending right leg over and under the foot bar as carriage comes in, (2c) repeat 2b with left leg in table top
3. Abs facing straps, seated on carriage with at least 6 inches between you back and the edge of the carriage, feet on head rest, straps over elbows, hands behind head 1 red (heavy) (1) lean back with flat back or c curve, (2) hold right leg in table top, extend right leg as you lean back, (3) hold left leg in table top, extend left leg as you lean back
4. Side lying leg series with long box - lying on right side, legs extend over foot bar, right forearm on head rest 1 red (heavy) (1) flex feet, lower and lift left leg, (2) draw circles with left foot, reverse circles, (3) sweep leg forward and back, option to scissor with bottom leg, (4) bicycles, reverse bicycles, (5) clam shells
5. Pulling straps on long box 1 red (heavy) (1) straight arm lower and lift, option for thoracic extension, (2) tricep kickback, option for thoracic extension, (3) T press, option for thoracic extension, (4) hold hands by hips, flutter feet
6. Repeat side lying series from #4 on opposite side
7. Plank series with forearms on short box, feet on foot bar 1 red (heavy) or 1 blue (medium) (1a) shoulder hinge, (1b) shoulder hinge & pike, (2) plank to single leg pike, right leg reaches long draw knee to chest as you press back to plank, (3) plank to single leg pike, left leg reaches long draw knee to chest as you press back to plank
8. Front lunge series facing shoulder blocks short box on carriage 1 red (heavy) or 1 blue (medium) (1a) right foot on carriage, left foot on platform, front lunge, (1b) hold lunge, bend and extend right leg, (2) repeat 1a-1b on opposite side
9. Pull ups on risers 1 blue (medium) or 1 yellow (light) (1) pull ups, (2) single arm pull up - right, (3) single arm pull up - left
10. Supine arms 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) tricep press, legs bend and extend, (2) straight arm lower and lift, straight legs lower and lift, (3) T press, legs open and close, (4) arm circles, legs match
11. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift alternating between Pilates V and Pilates A, (2) hip circles, (3) short spine, (4) hamstring 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.