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) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge - march the legs, (3) both feet on foot bar - knee extensions, (4) articulate lower and lift, (5) 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, (6) repeat 5 with left leg in table top
3. Abs facing straps, seated on carriage with at least 6 inches between 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, return to seated, (2) hold right leg in table top - lean back and extend right leg, return to seated, (3) hold left leg in table top - lean back and extend left leg, return to seated
4. Side lying on long box - lying on right side, right forearm on head rest, right knee bends, left legs extend over foot bar 1 red (heavy) (1) lower and lift left leg, (2) draw circles in one direction, 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 with forearms on short box, feet on foot bar 1 red (heavy) or 1 blue (medium) (1) shoulder hinge, (2) shoulder hinge & pike, (3) right leg lifts - 3 legged pike, return to 3 legged plank drawing knee to chest, (4) repeat #3 on opposite side
8. Front lunge facing shoulder blocks short box on carriage 1 red (heavy) or 1 blue (medium) (1) right foot on carriage, left foot on platform - front lunge, (2) hold lunge - bend and extend right leg, (3) repeat 1-2 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.