Starting springs: 2 reds + 1 blue
Props: magic circle, yoga strap, scarf, etc. (something to help stretch the hamstrings)

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, parallel hip width distance - slower tempo with a deep breath to movement connection, (2) hold halfway - walk feet out and in massaging bottom of feet, move between ball of foot to heel for a deeper massage, (3) toes on, parallel, hip width distance, (4) prancing, hold for longer stretch before switching feet, (5) heel stretch with both feet, option to hook one foot under foot bar and gently pull down for deeper stretch
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width, slow articulating bridge, exaggerating the spinal articulation to massage out the spine as it lowers and lifts
3. Supine lower body stretch 2 reds (heavy) and 1 blue (medium) (1) extend legs over foot bar, calves resting on foot bar, windshield wiper legs side to side to massage out the calf muscles, (2) hamstring stretch with one pad of the magic circle hooked over right foot, bottom pad in both hands, gently pull down for hamstring stretch, (3) take circle in right hand, gently open right leg to right, (4) take circle into left hand, gently move right leg across body to left, (5) repeat 2-4 on opposite side
4. Mermaid right 1 red (heavy) (1) mermaid, (2) twisted mermaid, (3) twisted swan
5. Cat/cow facing shoulder blocks, hands on shoulder blocks, knees on carriage 1 red (heavy) (1) cat/cow, (2) add child’s pose - round the spine, press back to child’s pose, move forward through table top, drop the belly arch the heart, repeat
6. Repeat mermaid series from #4 on opposite side
7. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, flex feet to lower to 45, point toes to lift to 90, (2) straight leg lower and lift, Pilates A to lower to 45, Pilates V to lift to 90, (3) hip circles, continuing Pilates A to Pilates V movement in feet, (4) hamstring stretch, (5) wide v stretch, (6) broken doll left & right

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.