Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, light set of weights

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on wide v, chest press arms | hold halfway, little pulses in legs, hold legs still little pulses in arms, (2) heels on Pilates V, | hold halfway, little pulses in legs, hold legs still little pulses in arms, (3) toes on feet parallel and touching, skull crusher | hold halfway, little pulses in legs, hold legs still little pulses in arms
2. Bridging with weights nicer - 2 reds (heavy) and 1 blue (medium) or more challenging - 2 reds (heavy) (1a) feet parallel, elbow tap in arms, articulate lower and lift, (1b) halfway hip dip and halfway pulse in arms, (1c) little hip dips and little pulse in arms, (1d) halfway knee extension and halfway pulse in arms, (1e) 1 inch knee extension and little pulse in arms, (2a) feet wide v, hug a tree arms, articulate lower and lift, (2b) halfway hip dip and halfway pulse in arms, (2c) little hip dips and little pulse in arms, (2d) halfway knee extension and halfway pulse in arms, (2e) 1 inch knee extension and little pulse in arms
3. Abs with weights - stay on bridging springs (1) arms in bicep curl, palms facing thighs, hold arms - single toe taps, (2) hold arms - scissor toe taps, (3) single leg stretch legs with opposite arm reaching long back behind head, (4) double leg stretch
4. Arms facing straps in proposal stance 1 red (heavy) (1a) right knee on carriage, left foot on head rest, grab left strap with right hand - narrow row, (1b) wide row, (1c) combine 1a and 1b, (1d) place left hand behind head, wide row with rotation, (2) switch the legs - left knee on carriage, right foot on head rest and repeat 1a-1d on opposite side
5. Long box plank - place long box on floor to right of carriage with middle part of box lined up with shoulder blocks, right hand on box left hand on shoulder block, left foot on platform 1 blue (medium) or 1 loaded yellow (light) (1) press carriage forward with left hand, lift right leg back behind you (adjust box for height if needed) hold leg extended - press carriage out and in with left hand, (2) draw right knee in towards chest as carriage draws in, reach arm and leg back out, (3) hold right leg long, lower and lift right leg, (4) hold right leg long, little circles, reverse circles
6. Long box lunge series, move long box so it is wedged between foot bar and reformer 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) left foot on box, right foot against shoulder block - back lunge, (2) scooter, (3) curtsy lunge, (4) curtsy scooter
7. Pulling straps on long box 1 red (heavy) (1) T press, option for thoracic extension, (2) arms in V shape, lower and lift arms carriage stays still, (3) hold v shape in arms, little circles, reverse circles
8. Repeat plank series from #5 on opposite side
9. Repeat lunge series from #6 on opposite side
10. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift alternating from Pilates A to Pilates V, (2) hip circles alternating from Pilates A to Pilates V, (3) reverse circles, (4) frog choreography, (5) 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.