Starting springs: 2 reds + 1 blue
Prop: sitting box
Optional props: ball. Options will be given for anyone that does not have this prop

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on feet parallel hip width distance, (2) single leg with right heel on, extend left leg over foot bar as carriage comes in, (3) repeat #2 on opposite side, (4) toes on Pilates V, (5) single leg with right toes on, left toes to ceiling, lower left leg over foot bar as carriage comes in, (6) hold carriage out, point and flex left foot, calf raise with right foot, (7) repeat 5-6 on opposite side
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) Pilates V - articulate lower and lift, (2) hold high bridge - knee extensions, (3) feet parallel hip width distance - semi circle prep, (4) reverse direction of semi circle prep
3. Supine abs with ball under sacrum - option to have hands over shoulders for added challenge (1) single leg stretch legs, (2) double leg stretch legs, (3) single straight leg stretch legs, (4) hold legs extended at 45 - criss cross right over left, left over right, (5) continue crossing feet, lower and lift legs
4. Arms facing front strap in right hand, ball in left hand 1 blue (medium) (1) hug a tree, pass ball from hand to hand, (2) hold hands in front of chest - bend and extend arms keeping ball in front of chest, (3) oblique twist
5. Reverse knee stretch with ball between knees 1 blue (medium) (1) reverse knee stretch, (2) reverse knee stretch with both hands on right rail, (3) reverse knee stretch with both hands on left rail
6. Repeat arm series from #4 on opposite side 1 blue (medium)
7. Plank with long box on floor next to reformer (reformer to right when facing shoulder blocks), line the box up so the front edge of the box is in line with the shoulder blocks 1 blue (medium) (1) left hand on box, right hand on shoulder block, left foot on floor, right toes on foot bar - press carriage out and in with right hand, (2) press carriage forward a couple inches and hold - lift left toes off floor, tucking knee to chest, tap toes back down, (3) extend left leg back to hover holding a floating plank - press carriage out and in with right hand, (4) draw left knee into chest as carriage draws in, (5) press carriage out, as carriage comes in send left toes to ceiling finding a single leg pike
8. Lunges on long box with box wedged between carriage and foot bar 1 red (heavy) or 1 blue (medium) (1) lateral lunge with back to carriage, left foot on box, outside of right foot against shoulder blocks, ball in hands - pass ball behind left knee when in lunge, (2) hold lunge, arms to T - little pulses in legs, (3) lateral lunge facing carriage - pass ball behind right knee when in lunge, (4) hold lunge, arms to T - little pulses in legs
9. Prone facing foot bar 1 red (heavy) or 1 red (heavy) and 1 yellow (light) (1) overhead press, (2) single arm overhead press - right, (3) single arm overhead press - left, (4) swan, (5) single arm swan right, (6) single arm swan left
10. Repeat plank series from #7 on opposite side
11. Repeat lunge series from #8 on opposite side
12. Arms facing straps 1 red (heavy) (1) thigh stretch, (2) straps just above elbows - goal post | option to add thigh stretch as arms open, (3) straps in hands - bicep curl | option to add thigh stitch as arms curl
13. Supine arms with ball under sacrum 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight arm lower and lift, option to add leg extension, (2) T press, option to add leg extension, (3) arm circles, option to add leg extension
14. Feet in straps with ball under sacrum 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, (2) hip circles, (3) reverse circles, (4) 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.