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

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, Pilates V | hold halfway, march the legs, (2) toes on feet parallel hip width distance - marching footwork - press away, bring right leg to table top, place right foot back down as you come into stopper, bring left leg to table top as you press away, place left foot back down as you come into stopper | hold halfway with right leg in table top - right leg reaches long and draw back in (3) repeat #2 with left leg, (4) heels on wide v single leg left leg in table top, add extension with left leg as carriage comes into stopper | hold halfway, little pulses in right leg, (5) repeat #4 with right leg in table top
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance - single leg bridge left leg in table top articulate lower and lift (2) hold high bridge - single leg knee extensions alternating extending left leg over foot bar and under foot bar as carriage comes in, (3) repeat 1 & 2 with right leg in table top
3. Reversed supine arms 1 red (heavy) - sit on carriage facing risers, knees bent, feet on head rest, grab short straps in hands, lay down on carriage, head is lifted, legs in table top (1) bicep curl arms | option to bend and extend legs as arms bend and extend, (2) straight arm lower and lift with palms facing down | option to mirror straight legs lowering and lifting, (3) t press | option to open and close straight legs to match arms, (4) arm circles | option to mirror legs, (5) reverse circles | option to mirror legs
4. Eves lunge left 1 red (heavy) (1) eves lunge, (2) add lift - bring left knee into chest, (3) add on by drawing left knee across body - kick leg to right, (4) eves lunge stretch
5. Arms facing away 1 red (heavy) (1) bicep curl | option to add control progression - keep hands down by sides, lower hips to heels, hands stay still elbows naturally bend, (2) chest expansion | option to add control progression - keep elbows bent, lower hips to heels, hands stay still, arms naturally move towards straight, (3) reverse presentation | option to add control progression - keep hands down by sides, lower hips to heels, hands stay still
6. Repeat eves lunge series from #4 on right side
7. Plank facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) press out to plank - shoulder hinge, (2) plank to pike
8. Standing reformer series foot bar to right 1 red (heavy) or 1 blue (medium) (1) lateral lunge, right knee bends and extends, (2) hold lateral lunge - little pulses up & down, (3) hold lateral lunge - scooter with left leg, (4) repeat 1-3 on left side - left knee bends and extends
9. Arms facing straps 1 red (heavy) (1) bicep curl | option to hold halfway hinge back in body (thigh stretch), (2) chest expansion | option to hold halfway hinge back in body (thigh stretch), (3) wide row | option to hold halfway hinge back in body (thigh stretch)
10. Repeat lateral lunge series from #8 on other side
11. Arms facing front - foot bar to right - short box on carriage - left foot on head rest, right foot on carriage, strap in left hand 1 blue (medium) (1) hug a tree | option to hold squat hovered over box | option to add squat each time hands close (2) external bicep curl | option to hold squat hovered over box | option to add squat each time arms curl up, (3) punch left arm across chest - rotate to right, in the direction of the hand | option to hold squat hovered over box | option to add squat each time arm draws back
12. Repeat series from #11 on other side
13. Prone facing foot bar 1 blue (medium) (1) arms reach forward and back - overhead press, (2) breaststroke, (3) hold arms extended, swim feet
14. Feet in straps (1) straight leg lower and lift - add point and flex in feet, (2) hip circles feet in Pilates V, (3) reverse circles feet in Pilates A, (4) stag, (5) hamstring stretch, wide v

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.