Starting springs: 2 reds (heavy) + 1 blue (medium)

Prop: sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on wide V | hold halfway - 6 inch pulse, (2) toes on feet parallel hip width distance | hold halfway - 3 inch pulse, (3) prancing, (4) calf raises, (5) heels on Pilates V | hold halfway - 1 inch pulse
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel, hip width distance - articulate lower and lift; option 1: both feet on foot bar; option 2: right leg in table top, (2) hold high bridge - knee extensions; option for single leg bridge to add extension of right leg over and under foot bar as carriage comes into stopper, (3) articulate lower and lift; option 1: feet wide v; option 2: feet parallel, left leg in table top, (4) repeat #2
3. Supine abs 2 reds (heavy) and 1 blue (medium) (1) legs in table top, hands over shoulders - crunch and reach hands to right of knees, (2) hold chest lifted - bend and extend legs, (3) hold legs extended - scissor legs, (4) flutter feet, (5) hold legs extended, hands over shoulders - crunch and reach hands to right of legs, (6) double leg stretch, (7) repeat 1-5 on left side
LOWER FOOT BAR
4. Arms facing front, foot bar to right, strap in left hand, right arm mirrors 1 blue (medium) (1) narrow row, (2) hold elbows bent - oblique twist to right, (3) combine 1 & 2, (4) add narrow row when twisted to right, (5) shave the ear with lateral flexion
5. Side lying lower body, strap over right knee 1 blue (medium) or 1 red (heavy) (1) extend right leg, internally rotate - lower and lift, (2) continue with lower and lift - alternate between internal and external rotation, (3) hold external rotation - frog bend and extend, (4) sweep leg forward and back | option to add arm sweeping in opposite direction and rotation in thoracic spine
6. Repeat side lying lower body series from #5 on opposite side 1 blue (medium) or 1 red (heavy)
7. Repeat arm series from #4 on opposite side 1 blue (medium)
8. Four point kneeling series, hands frame left shoulder block, left knee on carriage, strap over right foot [modify by taking strap off foot - add more springs so carriage doesn’t move] 1 loaded yellow (light) or 1 blue (medium) (1) bend and extend right knee, (2) extend right leg - lower and lift, (3) hold lifted - open and close, (4) hold open, externally rotate - frog bend and extend, (5) fire hydrant
9. Single arm facing away 1 loaded yellow (light) or 1 blue (medium) (1) strap in right hand - serve a tray, (2) offering, (3) reverse presentation, (4) repeat 1-3 with strap in left hand
10. Repeat four point kneeling series from #8 on opposite side 1 loaded yellow (light) or 1 blue (medium)
11. Pulling straps on long box 1 red (heavy) (1) t press, (2) arm circles, (3) reverse direction of circles, (4) hold arms by hips - swim feet, (5) hold arms hips - heel beats
12. Supine abs on long box facing straps, straps over knees, legs in table top, hands behind head, chest lifted 1 red (heavy) (1) single leg stretch, (2) criss cross, (3) double leg stretch, (4) hold legs extended - heel beats
13. Eve’s lunge 1 red (heavy) (1) option 1: eve’s lunge, right; option 2: eve’s lunge, right, with lift, (2) scooter, (3) repeat 1-2 on opposite side
14. Cool down 1 red (heavy) (1) mermaid right, (2) twisted mermaid, (3) twisted swan, (4) repeat 1-3 on opposite side

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.