Starting springs: 2 reds + 1 blue
Props: sitting box, ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees, arches on, feet parallel | add pulse into ball when carriage comes into stopper | hold halfway, little pulses into ball with knees | squeeze ball, little pulses in carriage, (2a) ball under left foot between foot and foot bar, right toes on foot bar | hold halfway, little pulses into ball with left foot, (2b) press away and hold, calf raise in right leg, (2c) hold halfway, continue with calf raise on right foot, (3) repeat 2a-2c on opposite side
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1a) ball behind left knee, left leg in table top - single leg bridge articulate lower and lift (1b) hold hips high, toe tap left toes to tap foot bar, (1c) hold left leg in table top, single leg knee extension, (1d) hold right leg long, toe tap with left leg into well, (2) repeat 1a-1d on opposite side
3. Ab series 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1a) ball in hands, hands to ceiling, tables in table top - crunch up and reach ball to outside of right knee, return to starting position, (1b) crunch to right and hold, bend and extend legs, (1c) hold legs long, little scissors in feet, (2) double leg stretch, passing ball from hands to ankles and back, (3) legs in table top, balance ball on top of shins, arms long by side, chest lifted - bend and extend legs trying to keep ball balancing on shins, (4) repeat 1a-1c on opposite side
4. Arms facing away 1 blue (medium) (1a) ball in right hand arm reaches long in front of shoulder, strap in left hand - bicep curl in left arm, (1b) serve a tray in left arm, right arm stays reaching long, (1c) add rotation to look over left shoulder when elbow draws back, (1d) add rotation side to side drawing right elbow back when left arm reaches long, (2) repeat 1a-1d on opposite side
5. Reverse knee stretch, lower foot bar to lowest setting 1 blue (medium) (1a) set up in quadruped position with hands on rails, knees on carriage, carriage is in stopper, reach left leg back - lower and lift left leg, (1b) hold left leg lifted, tricep push ups lifting left leg as chest lowers, (1c) reverse knee stretch with left leg reaching long, (1d) pull carriage up, lower and lift left leg, (1e) pull carriage up, tricep push ups, (2) repeat 1a-1e on opposite side
6. Side lying footwork lying on left side 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) right foot parallel on foot bar, left leg threads underneath foot bar | add tap of bottom leg towards foot bar when carriage draws out | hold halfway - clam shells in right leg, (2) right foot externally rotated | left leg draws into chest as carriage draws out and threads under foot bar as carriage comes in | hold halfway, little pulses in right leg, (3) foot parallel, lift right heel | left leg draws into chest and kicks forward as carriage draws out and threads under foot bar as carriage comes in | hold halfway, calf raise in right leg
7. Supine arms 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight arm lower and lift with chest lift - single leg stretch legs, (2) tricep press with chest lift - single straight leg stretch in legs, (3) T press with chest lift - double straight leg stretch in legs
8. Repeat side lying series from #6 on opposite side
9. Pulling straps 1 red (heavy) (1) straight arm lower and lift - option for extension, (2) press hands back a few inches - snow angels, (3) T press - option for extension
10. Side overs with ball all springs on (1) ball in right hand, airplane side over, (2) hold side over - pass ball in front of chest, open back to airplane arms, (3) hold ball with both hands, twist towards well and return to starting
11. Short box abs with ball all springs on (1) ball in hands in front of chest, roll back to c curve and return to seated, send hands overhead when in c curve, lower hand when returning to seated, (2) extension abs, (3) hold halfway back - tap ball to right corner of box, rainbow over to tap left corner of box
12. Repeat side over series from #10 on opposite side
13. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight lower and lift, flex and point feet, (2) hip circles alternating foot position from Pilates V to Pilates A, (3) reverse circles, (4) frog bend and extend, (5) hamstring stretch, wide v, happy baby, butterfly

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.