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

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) toes on feet parallel, straight arm lower and lift | hold halfway - marching | hold halfway - alternating single arm lower and lift, (2) calf raise with tricep press, (3) prancing with alternating tricep press, (4) arches on Pilates V, bicep curl, marching footwork - press out right leg to table top, come back in both feet to foot bar, press out left leg to table top, come back in both feet to foot bar | hold halfway with right leg in table top - little pulses in left leg | hold halfway with left leg in table top little pulses in right leg | hold halfway with both feet on foot bar - little pulses in arms
2. Bridging with weights 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance, right leg in table top - articulate lower and lift with elbow tap, (2) hold high bridge, hands over shoulders, right leg to ceiling - lower and lift right leg and both arms, (3) hold arms and legs extended at 45 - open and close arms and leg, (4) combine 2 & 3, (5) repeat 1-4 on opposite side with chest press arms
3. Abs seated on carriage facing straps, knees bent, ball on headrest, feet on ball, long loops over elbows, hands behind head, elbows wide 1 red (heavy) (1) lean back, roll ball forward with feet, (2) right leg in table top, lean back roll ball forward with left foot, (3) repeat #2 with left leg in table top, (4) hold leaned back - toe taps on ball, (5) option 1: hold both feet on ball (modification) or option 2: hover both feet (progression) - open and close arms
4. Arms facing straps 1 red (heavy) (1) proposal stance with right foot on head rest, left knee on carriage, option to place ball under right heel - newspaper, (2) narrow row, (3) combine 1 & 2, (4) ball between knees - thigh stretch, (5) switch the proposal stance, left foot on head rest, right knee on carriage, option to place ball under left heel - bicep curl, (6) chest expansion, (7) combine 6 & 7
5. Short box on back rails, 6 inches away from headrest, right knee on box, left foot on carriage in front of left shoulder block, weights in hands 1 blue (medium) (1) arms by side, palms facing in - hinge forward, re-stack shoulders over hips, (2) add narrow row when hinged forward, (3) shoulders over hips, overhead press position in arms - draw carriage to box with left leg, extend arms to ceiling; release carriage back to stopper, bend elbows (hamstring curl with overhead press) (3) hold carriage against box - extend arms to ceiling, as elbows bend rotate to right, extend arms to ceiling, as elbows bend rotate to left, (5) repeat 1-4 with opposite stance in lower body
6. Prone with short box, belly button at front edge of box closest to shoulders blocks, feet hooked under foot bar, hands behind head, all springs on (1) lower and lift chest, (2) hold in neutral, rotate left and right, (3) hold rotated to right - lower and lift, (4) hold rotated to left - lower and lift
7. Plank facing shoulder blocks, right knee on carriage, ball under right knee, left toes on foot bar 1 red (heavy) or 1 blue (medium) (1) press out and in, (2) continue to press out and in - draw knee toward hands when in plank, (3) continue to press out and in - draw knee to left across body when in plank, (4) repeat 1-3 on opposite side
8. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet Pilates V, straight leg lower and lift, (2) short spine, (3) leg circles, reverse direction, (4) Peter Pan, (5) broken doll, right & left, (6) hamstring 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.