Starting springs: 2 reds + 1 blue
Props: sitting box, ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees, arches on, feet parallel | add pulse into ball when carriage comes into stopper | hold halfway - little pulses into ball | hold halfway - little pulses up and down, (2) ball under left foot, right toes on foot bar | hold halfway - little pulses into ball, (3) press away and hold - calf raise in right leg, (4) hold halfway - continue with calf raise, (5) repeat 2-4 on opposite side
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) ball behind left knee, left leg in table top - single leg articulate lower and lift (2) hold high bridge - toe tap left leg, (3) hold left leg in table top - single leg knee extension, (4) hold right extended - toe tap with left leg into well, (5) repeat 1-4 on opposite side
3. Supine abs 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) ball in hands, hands to ceiling, legs in table top - crunch and reach ball to outside of right knee, return to starting position, (2) crunch to right and hold - bend and extend legs, (3) hold legs extended - little scissors in feet, (4) double leg stretch, passing ball from hands to ankles; ankles to hands, (5) legs in table top, balance ball on top of shins, arms extend by side, chest lifted - bend and extend legs trying to keep ball balancing on shins, (6) repeat 1-3 on opposite side
4. Arms facing away 1 blue (medium) (1) ball in right hand, right arm extends forward, strap in left hand - bicep curl in left arm, (2) right arm extends forward, serve a tray in left arm, (3) add rotation to look over left shoulder when elbow draws back, (4) add rotation side to side drawing right elbow back when left arm extends, (5) repeat 1-4 on opposite side
5. Reverse knee stretch, lower foot bar to lowest setting 1 blue (medium) (1) set up in quadruped position with hands on rails, knees on carriage, carriage is in stopper, extend left leg back - lower and lift left leg, (2) hold left leg lifted - tricep push ups lifting left leg as chest lowers, (3) reverse knee stretch with left leg extended, (4) hold with carriage pulled away from stopper - lower and lift left leg, (5) hold with carriage pulled away from stopper - tricep push ups lifting left leg as chest lowers, (6) repeat 1-5 on opposite side
6. Side lying footwork right 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) right foot parallel on foot bar, left leg threads underneath foot bar | add lift of bottom leg when carriage presses out, (2) hold halfway - clam shells in right leg, (3) right foot externally rotated | left leg draws into chest as carriage presses out and threads under foot bar as carriage comes in, (4) hold halfway - little pulses in right leg, (5) foot parallel, right heel lifted | left leg draws into chest and kicks forward as carriage presses out and threads under foot bar as carriage comes in, (6) hold halfway - calf raise in right leg
7. Supine arms 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight arm lower and lift with chest lift - single leg stretch legs, (2) tricep press with chest lift - single straight leg stretch in legs, (3) T press with chest lift - double straight leg stretch in legs
8. Repeat side lying series from #6 on opposite side
9. Pulling straps 1 red (heavy) (1) straight arm lower and lift, (2) snow angels, (3) T press
10. Side overs left with ball all springs on (1) ball in right hand, right hand to ceiling - airplane side over, (2) hold side over - open and close arms passing ball hand to hand, (3) hold side over with ball in both hands, arms extend forward - twist toward well and return to starting
11. Short box abs with ball all springs on (1) ball in hands, arms extend in front of chest - roll back to c curve, arms extend over head; return to seated, arms lower in front of shoulders, (2) add extension in spine reaching arms up and over back toward well, (3) hold halfway - tap ball to right corner of box, rainbow over to tap left corner of box
12. Repeat side over series from #10 on opposite side
13. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, flex and point feet, (2) hip circles alternating foot position from Pilates V to Pilates A, (3) reverse circles, (4) frog bend and extend, (5) hamstring stretch, wide v, happy baby, butterfly

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.