Starting springs: 2 reds + 1 blue
Props: light set of weights, ball

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on Pilates V, bicep curls in arms | hold halfway, little pulses in legs | hold halfway, full range of motion in arms, (2) heels on wide V, chest press arms | hold halfway, little pulses in legs | hold halfway, full range of motion in arms, (3) toes on parallel hip width distance, straight arm lower and lift in arms | hold halfway, little pulses in legs | hold halfway, full range of motion in arms
2. Bridging with weights 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet in Pilates V - articulate lower and lift with elbow tap arms, (2) hold high bridge - halfway hip dip with tricep press, (3) feet in wide v - hinge lower and lift with hug a tree arms, (4) hold in high bridge - clam shells in legs, little pulses in arms
3. Extension crunches with ball at shoulder blades, toes on foot bar, hands behind head, chest lifted 1 red (heavy) (1) carriage stays in stopper - extension crunches over ball, (2) press away from stopper and extend chest over ball, return to starting, (3) right leg in table top - continue with extension crunch extending right leg as carriage presses away, (4) add half criss cross rotation to right as carriage draws in, (5) hold halfway - calf raise with left foot, (6) repeat #2-5 on opposite side
4. Arms facing front with weights, foot bar to right 1 blue (medium) (1) strap in left hand, weight in right hand, both elbows bend - internally rotate both arms to make an X, externally rotate to separate hands; option to add tap back when arms cross, (2) strap in right hand, weight in left hand - make an X with arms, open up to T; option to add tap back when arms cross, (3) strap in left hand, weight in right hand - shave the ear with lateral flexion
5. Plank 1 red (heavy) or 1 blue (medium) (1) long stretch, (2) single leg long stretch - right leg lifts, (3) repeat #2 on opposite side
6. Repeat arms series from #4 on opposite side
7. Standing legs facing front with weights, foot bar to right 1 red (heavy) or 1 blue (medium) (1) side splits, externally rotated serve a tray in arms, (2) squats pressing out and in, arms in bicep curl position, internally and externally rotate, (3) hold halfway - squat with overhead press, (4) hold squat with elbows bent, draw carriage in - press out to an X shape with arms and legs, draw arms and legs back in, (5) weights in front of chest, hold right knee bent - bend and extend left leg, add rotation to right when left leg extends
8. Reverse knee stretch 1 blue (medium) (1) reverse knee stretch, (2) reverse knee stretch with both hands to right rail, (3) reverse knee stretch with both hands to left rail
9. Repeat standing leg series from #7 on opposite side
10. Child’s pose/swan 1 red (heavy) (1) flow from child’s pose to swan
11. Feet in straps 1 red (heavy) & 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) frog choreography, (3) reverse direction of frog choreography, (4) hamstring stretch, (5) wide V, (6) broken doll

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.