Starting springs: 2 reds (heavy) & 1 blue (medium)
Props: ball, sitting box

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) toes on, feet parallel hip width distance, hands to ceiling holding ball, (2) add pulse into ball when legs extend, (3) add a calf raise and tricep press, (4) heels on wide v, elbow taps, (5) hold halfway - little pulses in legs and arms, (6) hold halfway - clam shells in legs, arms open and close
2. Bridging with ball 2 reds (heavy) and 1 blue (medium) (1) feet parallel, hip width distance, left leg in table top, ball behind left knee - articulate lower and lift, (2) hold high bridge - toe tap with left leg, (3) add hip dip - left leg in table top as hips lower, toe tap as hips lift, (4) repeat 1-3 on opposite side
3. Extension abs, ball between shoulder blades, toes on foot bar, hands behind head, chest lifted 1 red (heavy) (1) extend legs to press away from stopper and extend chest over ball, gaze to ceiling; bend knees to draw carriage back in and lift chest, (2) right leg to table top - add extension with right leg when left leg extends, (3) add rotation toward right knee when carriage is in stopper, (4) hold left leg extended, chest extended over ball - calf raise in left leg, (5) repeat 1-4 on opposite side
4. Supine arms ball under sacrum 1 red (heavy) (1) straight arm lower and lift - option to add leg extension, (2) T press with legs extended - option to open and close legs to match arms, (3) L press with legs extended - option to scissor legs as arms move
5. Lunges with long box on floor, reformer to right when standing facing the foot bar 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) left foot on box, right foot against shoulder block - back lunge, option to extend arms overhead when in lunge position, (2) hold arms overhead - scooter, (3) hands to prayer at chest - hold lunge and add rotation over left knee, (4) right foot on box, left foot against shoulder block - curtsy lunge, option to extend arms overhead when in lunge position, (5) hold arms overhead - curtsy scooter, (6) hands to prayer at chest - hold lunge and add rotation over right knee
6. Pulling straps on long box 1 red (heavy) (1) straight arm lower and lift, option for thoracic extension, (2) hold arms by hips - swim legs, (3) tricep kickback, (4) hold arms by hips - double leg kick, (5) T press, (6) hold arms by hips - heel beats
7. Repeat lunge series from #5 on opposite side 1 red (heavy) or 1 blue (medium) or 1 yellow (light)
8. Feet in straps stretch 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) hamstring stretch, (2) wide v stretch, (3) happy baby, (4) butterfly 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.