Starting springs: 2 reds (heavy) + 1 blue (medium)
No props

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, wide v | hold halfway - 6 inch pulse, (2) feet parallel, hip width distance, right heel on, left toes on | hold halfway - marching, (3) repeat #2 with left heel on, right toes on
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet Pilates V - articulate lower and lift, (2) semicircle prep, (3) reverse direction of semicircle prep
LOWER FOOT BAR
3. Abs seated on carriage facing front, foot bar to right, forearms on carriage, long loop over arch of left foot 1 yellow (light) (1) march legs up and down, (2) scissor toe taps, (3) hold legs in table top - single leg toe tap, (4) double leg toe tap
4. Side lying lower body, long loop over right knee 1 red (heavy) (1) clam shells, (2) bouncing clams, (3) straighten leg, sweep forward slightly, point toes - draw little circles in one direction, reverse direction, (4) sweep leg forward and back, (5) hold leg extended toward foot bar, flex foot - lower and lift
5. Supine arms 1 red (heavy) (1a) legs in table top, head on head rest - T press x3 (1b) add chest lift - T press x3, (1c) hold chest lifted, left leg in table top, right leg extends - T press x3, (1d) hold chest lifted, right leg in table top, left leg extends - T press x3, (1e) both legs extend - T press x3, (2) straight arm lower and lift - follow the same sequence as 1a-1e, (3) tricep press - follow the same sequence as 1a-1e
6. Repeat side lying lower body series from #4 on opposite side
7. Repeat ab series from #3 on opposite side
8. Arms facing straps 1 red (heavy) (1) thigh stretch, (2) newspaper, (3) cheerleader, (4) T press, (5) diagonals
9. Plank facing shoulder blocks with right knee on carriage, hands on carriage, left toes on foot bar 1 red (heavy) or 1 blue (medium) (1) press out and in, (2) continue to press out and in - lift and lower right knee when in plank, (3) continue to press out and in - lift right knee and tuck knee into chest when in plank, (4) continue to press out and in - lift right knee, draw knee to left across body when in plank, (5) repeat 1-4 on opposite side
10. Child’s pose facing foot bar 1 blue (medium) (1) overhead press | 6 inch pulse | 3 inch pulse | 1 inch pulse, (2) tricep press | 6 inch pulse | 3 inch pulse | 1 inch pulse, (3) swan, (4) add scapular isolations when in child’s pose, (5) hold in child’s pose, neutral position in shoulders - reach across body with right arm, find twist in spine looking under left shoulder, let right arm rest on rails, (6) repeat #5 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.