Starting springs: 2 reds (heavy) & 1 blue (medium)
Prop: ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on wide V, elbow tap with ball between hands | hold halfway, little pulses in legs | hold halfway, little pulses with hands into ball, (2) toes on, Pilates V, tricep press with ball between hands | hold halfway, little pulses in legs | hold halfway, little pulses with hands into ball
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) ball between knees, feet parallel on foot bar, articulate lower and lift, (2) add 3 pulses into ball with knees when in high bridge, (3) hold high bridge, halfway hip dip with flat back, holding tension in ball between knees, (4) halfway knee extensions, coming into stopper and pressing out halfway, (5) combine 3 & 4 - halfway hip dip, halfway knee extension, (6) 1 inch knee extensions, coming into stopper and pressing out 1 inch, (7) hover 1 inch away from stopper - 1 inch hip dips
3. Ab series start supine on carriage with legs draped over foot bar, ball in hands, hands to ceiling 2 reds (heavy) and 1 blue (medium) (1) roll up to seated position keeping legs draped over foot bar, arms long hands in front of chest, (2) roll back halfway with flat back or c curve, return to seated, keep arms straight, (3) bring ball to chest, elbows wide, continue with halfway roll back, (4) add a toss of the ball when returning to seated, (5) stay seated, continue to toss ball - option to hover legs over foot bar for added challenge
4. Single arm facing straps with ball in left hand, strap in right hand 1 red (heavy) (1) chest expansion right arm, left arm straight in front of shoulder - option to add a lift with the left arm as right hand pulls back, (2) bicep curl in right arm, left arm straight in front of shoulder - option to add T press in left arm when right arm curls up to bicep curl, (3) grab right strap above the loops with left hand, ball in right hand, both arms reach forward - narrow row with left elbow with rotation, option to add narrow row with rotation in right arm as well, rotating side to side, (4) repeat 1-3 on opposite side
5. Side lying foot in strap right 1 red (heavy) (1) straight leg moves forward and back, foot parallel, (2) sweep forward and hold, internally rotate, lower and lift straight leg, (3) sweep leg back towards foot bar, externally rotate, frog bend and extend
6. Supine arms 1 red (heavy) (1) ball between shins - straight arm lower and lift option to add chest lift and leg extension, (2) hold arms long, straight legs lower and lift, (3) tricep press, option to add chest lift and leg extension with pulse into ball when legs are long, (4) hold arms and legs long, twist legs right over left, left over right
7. Repeat side lying foot in strap series from #5 on opposite side
8. Child’s pose/swan cool down 1 red (heavy)

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.