Starting springs: 2 reds + 1 blue
Prop: sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on wide V | hold halfway, add 6 inch pulse, (2) toes on feet parallel hip width distance | hold halfway, add 3 inch pulse, (3) prancing, calf raises, (4) heels on Pilates V | hold halfway add 1 inch pulse
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) option 1: feet parallel, hip width distance, articulate lower and lift; option 2: feet parallel, hip width distance, right leg in table top, single leg articulate lower and lift, (1b) hold high bridge - knee extensions; option for single leg variation to add extension of right leg over and under foot bar, (2) option 1: feet wide v; option 2: feet parallel, left leg in table top - repeat 1a & 1b
3. Ab series supine on carriage 2 reds (heavy) and 1 blue (medium)(1) legs in table top crunch and reach hands to right of knees, (2) hold crunch, bend and extend legs, (3) hold legs extended big scissors, (4) flutters, (5) hold legs long continue reaching arms overhead and then to right of leg, (6) double leg stretch, (7) repeat 1-5 on left side
LOWER FOOT BAR
4. Arms facing front, foot bar to right, strap in left hand, right arm mirrors 1 blue (medium) (1) narrow row, (2) hold elbows bent oblique twist, (3) combine 1 & 2, (4) add narrow row when twisted, (5) shave the ear with lateral flexion
5. Side lying glute series with strap over right knee 1 blue (medium) or 1 red (heavy) (1) straight leg lower and lift with foot internally rotated, (2) continue with lower and lift and alternate between internal and external rotation in foot, (3) hold external rotation, frog bend and extend, (4) sweep leg forward and back | option to add arm sweeping in opposite direction with rotation in thoracic spine
6. Repeat side lying series from #5 on opposite side 1 blue (medium) or 1 red (heavy)
7. Repeat arm series from #4 on opposite side 1 blue (medium)
8. Four point kneeling series, hands frame left shoulder block, left knee on carriage, strap over right foot [modify by taking strap off foot and working through series without strap - add more springs so carriage doesn’t move] 1 loaded yellow (light) or 1 blue (medium) (1) bend and extend knee, (2) straight leg lower and lift, (3) hold leg long, open and close leg, (4) hold open - frog bend and extend, (5) fire hydrant
9. Arms facing away, single arms 1 loaded yellow (light) or 1 blue (medium) (1) strap in right hand: serve a tray, (2) offering, (3) reverse presentation, (4) repeat 1-3 with strap in left hand
10. Repeat four point kneeling series from #8 on opposite side 1 loaded yellow (light) or 1 blue (medium)
11. Pulling straps on long box 1 red (heavy) (1) t press, (2) arm circles, (3) reverse direction of circles, (4) hold arms back - swim feet, (5) hold arms back - heel beats
12. Abs supine on long box facing straps with straps over knees 1 red (heavy) (1) single leg stretch, (2) criss cross, (3) double leg stretch, (4) heel beats
13. Eve’s lunge series right 1 red (heavy) (1) option 1: Eve’s lunge; option 2: eves lunge with lift, (2) scooter
14. Repeat eves lunge series from #13 on opposite side 1 red (heavy)
15. Cooldown 1 red (heavy) (1) mermaid right, (2) twisted mermaid, (3) twisted swan, (4) repeat 1-3 on left 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.