Starting springs: 2 reds + 1 blue
Prop: sitting box
Optional props: light set of weights

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on wide V, chest press arms | hold halfway little pulses in legs | hold halfway little pulses in arms, (2) heels on Pilates V, bicep curl arms | hold halfway march the legs | hold halfway alternating bicep curl, (3) toes on feet parallel hip width distance, straight arm lower and lift, (4) calf raise, tricep press arms, (5) combine #3 & #4
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1a) feet parallel hip width distance, right leg in table top - single leg bridge articulate lower and lift, (1b) hold in high bridge, right toes to ceiling - hip dips, (1c) hold hips still, lower and lift right leg, (2) repeat 1a-1c on opposite side
3. Ab series seated on carriage with at least hand’s length distance between hips and back of carriage, feet on head rest, short straps in hands, hands in front of chest 1 red (heavy) (1) roll back to c curve, return to seated, (2) oblique twist side to side, (3) twist to right and hold, little pulses, (4) twist to left and hold, little pulses
4. Arm series in same position as #3 1 red (heavy) (1) bicep curl, lean back halfway with flat back - option to march feet as you move arms - option to hold legs in table top, (2) chest expansion, same options as #1, (3) wide row, same options as #1
5. Plank series facing shoulder blocks 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1a) press out to plank, knock heels to left, toes to right, keep shoulders squared towards carriage - bend and extend knees, (1b) shoulder hinge, (2a) press out to plank, knock heels to right, toes to left, keep shoulders squared towards carriage - bend and extend knees, (2b) shoulder hinge, (3) press out to plank, knee extensions alternating moving feet side to side keeping shoulders squared, add a shoulder hinge when in plank
6. Side overs facing front (foot bar to right) all springs on (1) hold side over, right hand behind head, left hand on head rest - tap head with left hand, (2) side overs with both hands behind head, (3) airplane side over with arms long
7. Prone series with short box on carriage, feet hooked under foot bar, place short box so you can have your belly button at the front edge of the box and still hook your feet (may need to pull box away from the shoulder blocks) all springs on (1) hands behind head, lower head into well and lift back to neutral, (2) find neutral with hands behind head, twist right, dip into well, twist left, dip into well
8. Repeat side over series from #6 on other side
9. Lunge and arm series standing next to carriage facing risers, reformer is to your left, grab long loop in right hand, stand facing risers, step left foot back into staggered stance 1 blue (medium) (1) narrow row, (2) add lunge, (3) hold lunge, continue narrow row, (4) hold narrow row, little pulses in lunge, (5) hold lunge and narrow row, lift and lower right heel, (6) stand with feet parallel, squat with bicep curl, (7) hold squat, continue with bicep curl, (8) hold bicep curl little pulses in legs, (9) hold bicep curl and squat, lift and lower both heels
10. Supine arms 1 red (heavy) and 1 blue (medium) (1) tricep press, legs bend and extend to match arms, (2) straight arm lower and lift, straight legs lower and lift to match arms, (3) T press, straight legs open and close to match arms, (4) L press side to side, legs scissor
11. Repeat lunge and arm series from #9 on other side
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) knees bend and extend, (2) straight legs lower and lift, (3) combine #1 and #2, (4) reverse direction from #3, (5) hamstring stretch, (6) wide v stretch, (7) butterfly stretch

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.