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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on, feet and knees touching | halfway pulse - legs extend and bend halfway, (2) heels on, Pilates V, left leg in table top, option to add extension with left leg over foot bar as carriage returns to stopper, (3) hold halfway - marching, (4) repeat #2 on opposite leg, (5) both feet on foot bar, halfway pulse - come into stopper and press out halfway
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge - halfway hip dips, (3) option to bring right leg to table top and continue with halfway hip dips, (4) option to extend right leg forward over foot bar as hips lift, (5) feet parallel hip width distance - hinge lower and lift, (6) repeat 3-4 on opposite side
3. Arms & abs seated on long box facing straps, thread dowel through short straps, hands to outside of straps, palms facing down 1 red (heavy) (1) roll back halfway and bring dowel to chest; return to seated and extend arms forward, (2) roll back halfway and hold - continue with arms, (3) oblique twist to right and bring dowel to chest; return to seated and extend arms forward, oblique twist to left and bring dowel to chest; repeat side to side, (4) twist to right and hold - continue with arms, (5) twist to left and hold - continue with arms
4. Supine arms & abs on long box, dowel through short straps, hands to outside of straps with palms facing up, chest lifted, legs in table top 1 red (heavy) (1) hold bicep curl - single leg toe tap, (2) bicep curl, legs bend and extend to match arms, (3) hold bicep curl - double leg toe tap
5. Standing on reformer facing front, foot bar to right, option to hold dowel for extra upper body 1 red (heavy) or 1 blue (medium) (1) squat press out and and in | chest press, (2) hold halfway - squats lift and lower | overhead press, (3) side splits | straight arms lower and lift, (4) hold halfway - hands overhead, twist right and left
6. Supine arms with dowel threaded through short straps 1 red (heavy) (1) tricep taps | option to bend and extend legs to match arms, (2) straight arm lower and lift | option to lower and lift legs to match arms, (3) tricep press | option to bend and extend legs to match arms
7. Repeat standing series from #5 on opposite side 1 red (heavy) or 1 blue (medium)
8. Feet in straps with dowel threaded through long loops 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) arches on dowel with straps to outside of feet - bend and extend knees, (2) straight legs lower and lift, (3) extend legs to 45, bend knees into table top, straight legs to 90, lower straight legs down to 45, repeat (4) reverse direction of #3, (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.