Prop: sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on, feet parallel, hip width distance | option to add 1 inch pulse when carriage is near stopper | hold halfway - 6 inch pulse, (2) arches on, feet wide V | option to add clam shell when carriage is near stopper | hold halfway - clam shells, (3) toes on Pilates V, (4) calf raise with feet in Pilates V, (5) combine 3 & 4 | hold halfway - calf raise
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge - halfway hip dip, (3) one halfway hip dip, one full range of motion hinging bridge
3. Supine abs on long box facing straps 1 red (heavy) (1) feet on head rest, hands behind head, chest lifted - marching, (2) scissor marching, (3) both legs in table top - crunches, (4) add rotation as chest lifts, alternating right and left, (5) criss cross
4. Arms facing straps seated on long box (1) T press | option for halfway pulse, (2) goal post | option for halfway pulse, (3) bicep curl | option for halfway pulse, (4) tricep press | option for halfway pulse
5. Lunge with short box on carriage, facing foot bar, carriage to right, left foot on floor, right foot pressed against box 1 red (heavy) or 1 blue (medium) (1) eve’s lunge, (2) scooter, (3) turn to face reformer, left foot on floor, outside of right foot against box, left knee stays bent - bend and extend right leg | halfway pulse | little pulses, (4) turn to face box, carriage is to left, right foot on floor, left foot pressed against box, soft bend in right knee - bend extend left leg
6. Plank with short box on carriage 1 red (heavy) or 1 blue (medium) (1) feet Pilates V, press to plank - frog bend and extend, (2) feet parallel, press to plank, alternating hip dips, (3) press to plank - shoulder hinge; option to add pike
7. Repeat lunge series from #5 on opposite side
8. Pulling straps with long box 1 red (heavy) (1) T press, (2) snow angels, (3) hold with arms in V shape - little circles in one direction, reverse direction, (4) hold hands by hips - single leg kicks
9. Supine abs on long box facing foot bar, toes on foot bar, hands behind head, chest lifted 1 red (heavy) (1) press out and in, (2) march legs - as carriage presses out, bring right leg to table top; place foot back on foot bar as carriage comes in; repeat on left side; continue side to side, (3) hold halfway with both feet on foot bar - crunches
10. Cool down 1 red (heavy) (1) mermaid, right | add counter stretch, (2) twisted mermaid, (3) twisted swan, (4) repeat 1-3 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.