Starting springs: 2 reds + 1 blue
Props: none

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1a) toes on, Pilates V, left leg in table top, press in and out with right leg - option to add extension with left left, (1b) hold halfway, reach left leg long, little pulses with right leg, (1c) hold halfway - march the legs, (2) repeat 1a-1b on opposite side, (3a) heels on feet in wide v - bend and extend with little pulse right before stopper, (3b) hold halfway - clam shells, (3c) hold 1 inch from stopper - clam shells
2. Bridging feet parallel hip width distance 2 reds (heavy) and 1 blue (medium) (1) articulate lower and lift, (2) hold high bridge, march the legs, (3) hold left leg lifted - bend and extend right leg sending carriage out and in, extend left leg over foot bar when coming back into stopper, (4) repeat 3 on opposite side
3. Abs seated on carriage facing straps with straps over elbows, hands behind head 1 red (heavy) (1) lean back halfway with flat back, (2) hold halfway - march the legs, (3) scissor toe taps, (4) double toe tap, (5) hold legs in table top, lateral flexion side to side, (5) return to center - open and close arms
4. Quadruped series with hands on shoulder blocks, knees under hips 1 red (heavy) or 1 green (extra heavy) (1a) place right foot parallel on foot bar with toes at right edge of foot bar, knee externally rotated with shoulders squared to shoulder blocks - press in and out, (1b) hold halfway - little pulses, (1c) right foot is perpendicular to foot bar with toes on - bend and extend, (1d) add calf raise, (1e) press out and hold with ankle in neutral position - lift and lower left knee off carriage, (1f) add pike, (2) repeat 1a-1f on opposite side
5. Arms facing front with strap above left elbow 1 blue (medium) (1) goal post, (2) open arms - lower and lift hands to ceiling, (3) hands behind head - assisted side over to right, (4) hold side over - add rotation to right
6. Reverse knee stretch 1 blue (medium) (1) reverse knee stretch, (2) draw knees in and hold - alternate extending legs back, (3) hold right leg long - little pulses with left knee, (4) repeat 3 on opposite side
7. Repeat arms series from #5 on opposite side
8. Eve’s lunge with right foot on floor, left foot against shoulder block 1 red (heavy) (1a) press out to stretch, (1b) work right leg towards straight, (2) repeat 1a-1b 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.