Starting springs: 2 reds + 1 blue
Optional props: sitting box. Options will be given for anyone that does not have this prop

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on parallel hip width distance | hold halfway, little pulses, (2) arches on, Pilates V | hold halfway, little pulses, (3) toes on parallel hip width distance | hold halfway, little pulses, (4) prancing, (5) calf raises
2. Bridging Footwork 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance, pelvic rocks, (2) articulate lower and lift, (3) hip dips, (4) hinging bridge, (5) alternating hip dips, (6) feet in Pilates V articulate lower and lift, (7) hold in high bridge - clam shells in knees
3. Supine ab series 2 reds (heavy) and 1 blue (medium) (1) crunches with feet on foot bar, (2) hold right leg in table top for 3 crunches, hold left leg in table top for 3 crunches, (3) crunches with both legs in table top, (4) hold chest lifted, single leg stretch legs, (5) criss cross
4. Arms facing front seated on long box, foot bar to left 1 blue (medium) (1) strap in right hand, right elbow bent with palm facing in, internal rotation, (2) strap in left hand, left elbow bent with palm facing in, external rotation, (3) strap in right hand, claps hands together with rounded shape in arms - oblique twists to left
5. Arms facing away from straps seated on long box 1 blue (medium) (1) serve a tray, (2) offering, (3) salute
6. Repeat arms series form #4 facing opposite direction 1 blue (medium)
7. Plank facing shoulder blocks with forearms on short box 1 red (heavy) or 1 blue (medium) (1) knee hover taps, (2) press out to plank and hold, (3) press out to plank, bend and extend knees
8. Eve’s lunge left 1 red (heavy) (1) eve’s lunge, (2) scooter
9. Child’s pose facing foot bar, hands on foot bar 1 red (heavy) (1) overhead press, (2) flow from child’s pose to swan
10. Repeat eve’s lunge series from #8 on opposite side 1 red (heavy)
11. Supine arms 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight arm lower and lift, (2) tricep press, (3) T press
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, flex feet to lower, point toes to lift, (2) hip circles, reverse direction, (3) frog bend and extend, (4) hamstring stretch, (5) butterfly 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.