Starting springs: 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy)
No props

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) heels on, feet parallel hip width distance, left leg in table top - single leg footwork with right leg, option to extend left leg over foot bar as carriage comes into stopper | hold halfway - little pulses in right leg | hold halfway - bend and extend left leg, (2) hold halfway - marching, (3) pause with right leg in table top - repeat #1 on opposite side, (4) toes on, Pilates V, left leg to ceiling - single leg footwork with right leg, option to lower left leg to hover over foot bar as carriage comes into stopper | hold with right leg extended - calf raise | hold heel lifted - lower and lift left leg, (5) repeat #4 on opposite side
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge, extend right leg to ceiling - hip dips, (3) single leg knee extension | lower right leg over foot bar as carriage comes into stopper, (4) feet parallel hip width distance - articulate lower and lift, (5) repeat 2-3 on opposite side
3. Supine abs, torso parallel to shoulder blocks, same springs as bridging (1) single leg stretch, (2) double leg stretch, (3) single straight leg stretch, (4) double straight leg stretch, (5) criss cross
FOOT BAR DOWN
4. Arms facing front, foot bar to right, strap in left hand, right arm mirrors 1 blue (medium) or 1 yellow (light) (1) overhead press, (2) goal post, (3) shave the ear, (4) hold elbows bent - lower and lift arms, (5) narrow row, (6) hold elbows bent - oblique twist to right, (7) hold twisted to right - bend and extend arms, (8) combine 5-7
5. Reverse knee stretch 1 blue (medium) (1) carriage in stopper, right leg extends back - lower and lift leg, (2) hold leg extended - pushups, lift leg toward ceiling as chest lowers, (3) single leg reverse knee stretch, (4) hold carriage out - lower and lift right leg, (5) hold carriage out - push ups, (6) repeat 1-5 on opposite side
6. Repeat arm series from #4 on opposite side
7. Cool down 1 red (heavy) (1) eve’s lunge with lift, right, (2) eve’s lunge stretch, (3) half split, (4) swan to child’s pose (5) repeat 1-3 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.