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

Prop: light set of weights, sitting box

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on wide v, hug a tree | hold halfway - 6 inch pulse in legs | hold halfway - 6 inch pulse in arms, (2) toes on Pilates V, chest press | hold halfway - 3 inch pulse in legs | hold halfway - 3 inch pulse in arms, (3) heels on feet parallel and touching, bicep curls | hold halfway - 1 inch pulse in legs | hold halfway - 1 inch pulse in arms
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet Pilates V - articulate lower and lift with elbow tap, (2) halfway hip dip with halfway pulse in arms, (3) feet wide v - articulate lower and lift with tricep press, (4) halfway knee extension with halfway pulse in arms
3. Short box abs all springs on (1) arms extend forward - roll back to c curve, return to seated, (2) add the arms - roll back to c curve, open arms to a T, return to seated, (3) roll back to c curve, circle arms out and around, return to seated, (4) continue with #3 - reverse direction of arm circle, (5) hold c curve - lower and lift arms, (5) hands in front of shoulders - twist side to side
4. Arms facing away seated on short box 1 blue (medium) (1) serve a tray, (2) halfway pulse, (3) chest press, (4) press hands forward halfway - draw little circles in one direction, reverse direction of circles, (5) salute, (6) press hands out halfway - open and close arms
5. Side kneeling, short box on carriage, right forearm on box, right knee on carriage, shin parallel to box 1 red (heavy) or 1 green (extra heavy) (1) left heel externally rotated on foot bar, press out and in, (2) hold halfway - clam shells, (3) foot parallel - press out and in, (4) hold halfway - little pulses, (5) extend left leg - calf raise, (6) bend knee and come in halfway - continue with calf raise
6. Repeat side kneeling series from #5 on opposite side 1 red (heavy) or 1 green (extra heavy)
7. Supine single leg foot in strap right 1 red (heavy) or 1 green (extra heavy) (1) both legs to 90 - lower and lift left leg, (2) both legs to 90 - lower and lift right leg, (3) scissor legs, (4) double straight leg lower and lift, (5) bend and extend legs
8. Supine arms 1 red (heavy) or 1 green (extra heavy) (1) tricep press, option to bend and extend legs to match arms, (2) straight arm lower and lift, option to lower and lift straight legs to match arms, (3) T press, option to open and close straight legs to match arms
9. Repeat single leg foot in strap series from #7 on opposite side 1 red (heavy) or 1 green (extra heavy)
10. Cool down 1 red (heavy) or 1 blue (medium) (1) flow child’s pose to swan, (2) press to child’s pose and hold - reach right arm across body and rest on left rail, twist in torso, (3) repeat #2 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.