Starting springs: 2 reds (heavy) & 1 blue (medium)
Prop: sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, wide V | hold halfway - little pulses, (2) toes on parallel hip width distance | hold halfway - little pulses | 6 inch pulse, (3) prancing
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet wide V - articulate lower and lift, (2) hold high bridge - hip dips, (3) feet in butterfly position - hinge lower and lift, (4) hold high bridge - hip dips, (5) hold high bridge - little pulses in knees
3. Short box abs all springs on (1) arms extend forward - lean back halfway, return to seated, (2) lean back halfway and hold - twist left and right, (3) hold when twisted to left - come to twisted seat, lean back halfway, (4) repeat #3 on opposite side
4. Arms facing away from straps seated on short box 1 blue (medium) (1) serve a tray, (2) offering, (3) overhead press
5. Plank facing foot bar with short box 1 red (heavy) or 1 blue (medium) (1) hands on foot bar, right foot against box, left foot on top of box - staggered jackrabbit, (2) add kick with left leg when carriage presses out, (3) repeat 1-2 with opposite stance in feet
6. Standing lower body facing front, right foot on platform, left foot on carriage 1 red (heavy) or 1 blue (medium) (1) squat press out and in, (2) hold halfway - stand and squat, (3) hold squat - little pulses, (4) come into stopper, hands to prayer - press carriage out and make an X shape; return to starting position, (5) right knee bends - press carriage out and in with left leg | option to add rotation over right knee when carriage presses out
7. Reverse knee stretch 1 blue (medium) (1) reverse knee stretch, (2) little pulses, (3) static hold
8. Repeat standing series from #6 on opposite side 1 red (heavy) or 1 blue (medium)
9. Cool down with long box 1 red (heavy) (1) swan on long box

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.