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

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on, Pilates V with bicep curl | hold halfway, little pulses in legs | hold halfway in legs, full ROM bicep curl, (2) heels on wide v with hug a tree | hold halfway, little pulses in legs | hold halfway in legs, full ROM hug a tree, (3) toes on feet parallel with skull crusher | hold halfway, little pulses in legs | hold halfway in legs, full ROM skull crusher
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel, hip width distance - articulate lower and lift, (2a) hold high bridge - march out right leg only, (2b) right toes to ceiling, hip dips, (2c) hips stay still, draw little circles with right toes, (2d) lower and lift right leg, (3) articulate lower and lift, (4) repeat 2a-2d on opposite side
3. Short box abs all springs on (1) roll back halfway, return to seated - arms reaching in front of shoulders, (2) come to seated, twist to right, lean back at diagonal, return to twisted seat to right, twist left, lean back, return to twisted seat to left, repeat, (3a) pause when twisted to left - halfway pulses, (3b) hold back, arms open and close, (3c) hands together, lower and lift arms, (4) stay leaned back, twist right and left, (5) twist to right and repeat 3a-3c on opposite side
4. Arm & legs - standing facing shoulder blocks with reformer to left, place long box on floor pressed against reformer so halfway point of box is lined up with the top edge of the carriage 1 blue (medium) (1) grab long loop in left hand, stand with box in front of you, step onto box with right foot - lunge with arms still, (2) add narrow row when in lunge, (3) hold lunge continue with narrow row, (4) reach arm forward, as you pull back to narrow row lift left foot up to tap box, step it back as arm reaches forward, (5) step up to box with two feet, hold squat - bicep curl in arm (6) hold bicep curl - little pulses in squat
5. Plank - lower foot bar to lowest setting, adjust box if needed so you can have your left leg straight with toes on platform and right hand under right shoulder, left hand on shoulder block, right toes on group to start 1 blue (medium) (1) press carriage forward with left hand - reach right toes back behind you to hover, (2) draw right knee in as left elbow comes in, (3) reach arm and leg long, lower and lift right leg, (4) hold right leg long - little circles, reverse circles
6. Prone with head towards foot bar 1 blue (medium) (1) bend and extend arms with palms facing towards floor, (2) breaststroke, (3) reach hands forward and hold, swim feet
7. Repeat arm & legs series from #4 on opposite side
8. Repeat plank series from #5 on opposite side
9. Hamstring series single leg foot in strap, place foot bar back up to regular setting 1 green (extra heavy) (1a) place right long loop over right foot, left leg in table top, lower and lift right leg, as right leg lifts tap foot bar with left toes, (1b) add hip lift when left toes tap foot bar, (1c) lift hips and hold - hip dips, (2) both feet in straps - long spine, (3) repeat 1a-1c on opposite side
10. Supine arms 1 green (extra heavy) (1) tricep press with single leg stretch in legs, (2) straight arm lower and lift with single straight leg stretch in legs, (3) T press, legs at 45 - arms and legs open and close
11. Bird dog pull ups 1 yellow (light) (1a) single arm pull up with right arm, (1b) reach left leg back continue pull ups, (1c) pull up and hold, bend left elbow for push up, (2) repeat 1a-1c on opposite side
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift with feet moving from Pilates A to Pilates V, (2) hip circles with feet in Pilates V, (3) reverse circle direction with feet in Pilates A, (4a) frog bend and extend, (4b) add open and close with legs (5) hamstring stretch, 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.