Starting springs: 2 reds + 1 blue
Optional props: light set of weights. Options will be given for anyone that does not have these props

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on feet parallel, elbow tap arms | hold halfway, march the legs | hold halfway, alternating elbow taps, (2) heels on Pilates V, bicep curls arms | hold halfway, march the legs | hold halfway, alternating bicep curls, (3) heels on feet wide, hug a tree arms | hold halfway, march the legs | hold halfway, alternating hug a tree, (4) toes on feet parallel, skull crushers in arms | hold halfway, march the legs | hold halfway, alternating skull crusher,
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet in Pilates V - articulating lower and lift, (2) hold high bridge - march the legs, (3) right leg in table top - single leg articulating lower and lift, (4) hold high bridge right toes to ceiling - hip dips, (5) hold high bridge - lower and lift right leg, (6) repeat 3-5 on opposite side
3. Supine abs - foot bar to left, legs in table top, hands behind head, chest lifted 2 reds (heavy) and 1 blue (medium) (1) single leg stretch, (2) double leg stretch, (3) single straight leg stretch, (4) double straight leg stretch, (5) criss cross
4. Standing upper and lower body - standing next to carriage facing shoulder blocks, carriage is to the right, short loop in right hand, staggered split stance with left foot forward and right foot back 1 red (heavy) (1) shoulders stay squared, double lunge - keep right arm extended, (2) add narrow row when in lunge, (3) hold lunge - continue with narrow row, (4) hold narrow row - little pulses up and down with legs, (5) hold lunge & narrow row - lower and lift left heel
5. Arms facing straps 1 red (heavy) (1) alternating chest expansion, (2) alternating bicep curl, (3) alternating wide row with rotation, (4) alternating tricep press
6. Repeat upper and lower body series from #4 on opposite side 1 red (heavy)
7. Supine abs - same set up as #3 1 red (heavy) (1) single leg toe tap, (2) add extension in chest as toes reach towards floor, (3) double leg toe tap with extension
8. Plank and lunge facing foot bar 1 red (heavy) or 1 blue (medium) (1) down stretch, (2) bear crawls, (3) walk feet halfway in - jack rabbit, (4) lift and extend right leg - mountain climbers, (5) place right foot on platform - lift to standing, back lunge, (6) scooter, (7) repeat 4-6 on opposite side
9. Child’s pose upper body 1 red (heavy) (1) press carriage away into active child’s pose - overhead press, (2) single arm overhead press - right, (3) single arm overhead press - left, (4) swan, (5) single arm swan - right, (6) single arm swan - left, (7) child’s pose stretch
10. Reversed supine arms 1 red (heavy) (1) bicep curl | option to bend and extend legs to match arms, (2) straight arm lower and lift with palms facing down | option to lower and lift straight legs to match arms, (3) T press | option to open and close straight legs to match arms, (4) arm circles | option to draw circles in legs to match arms, (5) reverse direction of circles
11. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) legs in table top, feet parallel, bend and extend legs, (2) straight legs lower and lift - add point and flex in feet, (3) lower legs to 45, bend knees to table top, extend legs to ceiling, straight legs lower to 45, (4) reverse direction - straight legs to ceiling, bend knees to table top, extend legs out to 45, (5) stag, (6) hamstring stretch, wide v

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.