Starting springs: 2 reds (heavier) or 1 red + 1 blue (lighter)
Reformer setup: headrest up
No props

Class notes:
1. Warm up: squats (60 seconds)
2. Side lying footwork right 2 reds (heavy) or 1 red (heavy) and 1 blue (medium) (1) foot externally rotated, heel on (20 seconds); hold halfway - clamshells (10 seconds), (2) toes on foot parallel, heel lifted (20 seconds); hold halfway, calf raise (10 seconds)
3. Break (45 seconds)
4. Supine arms 2 reds (heavy) or 1 red (heavy) and 1 blue (medium) (1) straight arm lower and lift (20 seconds); hold arms extended by hips - single leg stretch legs (10 seconds), (2) T press (20 seconds); hold arms extended by hips - single leg toe taps (10 seconds)
5. Break (45 seconds)
6. Bridging 2 reds (heavy) or 1 red (heavy) and 1 blue (medium) (1) feet parallel hip width distance - articulate lower and lift (20 seconds); hip dips (10 seconds)
7. Break (45 seconds)
8. Repeat side lying footwork series from #2 on opposite side 1 red (heavy) or 1 blue (medium)
9. Break (45 seconds)
10. Arms facing straps 1 red (heavy) (1) chest expansion (20 seconds); press arms back and hold (10 seconds); (2) bicep curls (20 seconds); hold bicep curl (10 seconds)
11. Cool down feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (120 seconds) (1) straight legs lower and lift, (2) hip circles, reverse direction, (3) 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.