Level: Intermediate
Starting springs: 2 reds + 1 blue
Prop: jump board
Optional prop: light set of weights, ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) feet wide v on jump board | add pulse when 1 inch from stopper, (2) Pilates V | hold halfway, little pulses, (3) feet parallel hip width, ankle articulation - heels lift to press away, lower heels to come back in, (4) reverse direction of ankle articulation
2. Ab series supine on carriage with jump board to left (1) single leg stretch, (2) double leg stretch, (3) single straight leg stretch, (4) double straight leg stretch, (5) criss cross
3. Heavy jump set with weights 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet Pilates V, bicep curl arms, (2) feet wide v, hug a tree arms, (3) wide v jumping jacks, elbow tap in arms, (4) feet parallel and touching, tricep press arms, (5) feet wide and parallel, chest press arms
4. Single arm facing straps with weight in opposite hand 1 red (heavy) (1) strap in right hand, weight in left hand - chest expansion in right arm, left hand reaches in front of shoulder, straight arm lifts to ceiling and lowers to shoulder height, (2) bicep curl in right arm, t press in left arm, (3) left strap in right hand, weight in left hand - narrow row with rotation side to side
5. Side lying jumping right 1 red (heavy) (1) top foot parallel, (2) lift leg when jumping away, (3) sweep leg forward when jumping away, (4) sweep leg back when jumping away, (5) draw salad plate size circles in one direction when jumping away, (6) reverse direction of circles
6. Single leg supine jumping 1 red (heavy) (1) place ball under right knee, single leg jumping with left leg, (2) lift left leg when jumping away, (3) add toe tap with right leg when jumping away, (4) repeat 1-3 with ball under left knee
7. Repeat side lying jumping series from #5 on opposite side 1 red (heavy)
8. Abs supine on carriage with jump board to left, forearms on carriage, strap over right knee, ball between ankles 1 blue (medium) (1) toe taps, (2) add twist of knees to left, (3) add can can kick, (4) kick legs out at diagonal and twist feet side to side, little pulses into ball
9. Arms facing front, jump board to left 1 blue (medium) (1) strap in right hand, ball in left hand, hug a tree passing ball hand to hand, (2) externally rotated bicep curl, (3) hug a moon passing ball hand to hand
10. Repeat ab series from #8 on opposite side 1 blue (medium)
11. Repeat arm series from #9 on opposite side 1 blue (medium)
12. Supine jump set - ab series 5 (1) single leg stretch, (2) double leg stretch, (3) single straight leg stretch, (4) double straight leg stretch, (5) criss cross
13. Eve’s lunge and half split stretch right & left 1 red (heavy)

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.