Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, ball

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) ball between knees toes on | hold halfway - pulse into ball, (2) calf raise | hold halfway continue calf raise (3) ball under right foot | hold halfway - little pulses in carriage, hold carriage still - little stomps into ball, (4) ball under left foot | hold halfway - little pulses in carriage, hold carriage still - little stomps into ball
2. Bridging single leg figure four 2 reds (heavy) and 1 blue (medium) or 2 reds (1a) cross right ankle over left knee, articulate lower and lift, (1b) add kick to ceiling with right leg, (1c) add hip dip with right leg lifted, (1d) add straight leg lower and lift with right leg, (2) repeat 1a-1d on opposite side
3. Abs with short box on back rails 1 blue (medium) or 1 red (heavy) (1) reverse knee stretch, (2) twist knees to right, twisted reverse knee stretch, (3) twist knees to left, twisted reverse knee stretch
4. Arms with box on back rails 1 blue (medium) or 1 red (heavy) (1) forearms on box - tricep pull up | add pulses, (2) lift up to hands - continue with pull up | add pulses
5. Lower body with box on back rails facing front - left knee on box, right foot on carriage externally rotated 1 blue (medium) or 1 red (heavy) (1) hinge back, bow forward, hips draw towards heels, re-stack, (2) add hamstring curl with carriage when shoulders restack, (3) hold shoulders over hips - continue with hamstring curl, (4) keep carriage pulled in, hands behind head, rotate towards risers
6. Cat/cow with box on back rails - knees on box, hands on shoulder blocks (1) round spine, draw carriage towards box, release to slight extension as carriage returns to stopper
7. Repeat lower body series from #5 on opposite side 24 min
8. Long box on carriage - high proposal stance - 1 red (heavy) (1a) right foot on headrest, left knee on box - tricep kickback - option to hinge forward to work the right leg, (1b) chest expansion - option to hinge forward to work the right leg SWITCH LEGS left foot on headrest, right knee on box (2a) newspaper - option to hinge forward to work the left leg, (2b) wide row - option to hinge forward to work the left leg
9. Prone series with short box on, belly button at edge of short box closest to shoulder blocks, feet hooked under foot bar, hands behind head (1) lower and lift chest, (2) twist right and left, (3) pause when twisted to left, lower and lift chest, (4) pause when twisted to right, lower and lift chest
10. Four point kneeling with strap on left foot, hands at a diagonal framing right shoulder block, knees back at a diagonal 1 blue (medium) or 1 loaded yellow (light) (1) bend and extend left leg, (2) hold leg extended lower and lift left leg, (3) hold left leg extended draw leg out and in (4) externally rotate, left knee lifts - bend and extend left leg
11. Repeat four point kneeling series from #10 on opposite side
12. Supine arms single arm 1 blue (medium) or 1 red (1) strap in right hand ball press against left thigh with left hand - straight arm lower and lift press into ball as right arm lowers, (2) add extension with right leg and chest lift, (3) hold arm long - lower and lift straight right leg
13. Supine arms both hands in right strap ball between shins 1 blue (medium) (1) lower arms to outside of right leg and crunch to right, (2) add extension with legs, (3) hold arms and legs long, lower and lift legs
14. Repeat supine arms series from #13 with opposite strap in hands
15. Repeat supine arms series from #12 on opposite side
16. Feet in straps (1) frog bend and extend, (2) straight leg lower and lift alternating between Pilates V and Pilates A, (3) hip circles feet in Pilates V, (4) reverse circles feet in Pilates A, (5) hamstring stretch, wide V, happy baby

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.