Starting springs: 2 reds (heavy) + 1 blue (medium)
Prop: sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on wide v | hold halfway, 6 inch pulse, (2) toes on parallel hip width distance, prancing, (3) calf raise (4) arches on Pilates V | hold halfway, 6 inch pulse, (5) heels on wide v | hold halfway, 6 inch pulse
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet in Pilates V, articulate lower and lift, (2) hold high bridge, clam shells in knees, (3) feet parallel hip width distance, hinging bridge, (4) hold high bridge, halfway hip dips
3. Abs seated on long box facing straps 1 red (heavy) (1) straps in hands, hands clasped, arms in rounded position, roll back halfway, return to seated, (2) roll back halfway and hold, pulse forward and back 1 inch, (3) oblique twists side to side, (4) twist to right and hold, pulse, (5) twist to left and hold, pulse
4. Arms facing straps seated on long box 1 red (heavy) (1) bicep curl, (2) hold bicep curl and lean back halfway, return to seated, (3) chest expansion, (4) hold hands back, lean back a couple inches, return to seated, (5) wide row, (6) hold with elbows bent, lean back halfway, return to seated, (7) tricep kickback
5. Quadruped series with short box on carriage 1 red (heavy) or 1 green (extra heavy) (1) right foot parallel on foot bar, externally rotated in hip, press in and out, (2) hold halfway, little pulses, (3) toes on foot perpendicular to foot bar, press in and out, (4) press out and hold, calf raise, (5) repeat 1-4 on opposite side
6. Side lying glute series right 1 red (heavy) (1) long loop over right knee, hover top shin over bottom shin, lower and lift keeping top shin parallel to bottom shin the entire time, (2) connect heels, open and close top knee, (3) bouncing clam, (4) top leg long, sweep forward and back
7. Supine arms 1 red (heavy) (1) legs in table top, separated hip width distance, straight arm lower and lift alternating framing knees as arms lower, option to add chest lift, (2) feet in Pilates V, knees separated shoulder width distance, clasp hands together, lower hands just over knees, option to add chest lift, (3) T press, option to add chest lift
8. Repeat side lying glute series from #6 on opposite side
9. Prone series on long box facing foot bar 1 red (heavy) or 1 green (extra heavy) (1) tricep overhead press, elbows in line with shoulders and bend straight down towards floor, (2) press away and hold alternating reaching arms to T, (3) swan
10. Short box abs all springs on (1) arms reach forward, lean back halfway with flat back, return to seated, (2) lean back halfway and hold, open and close arms, (3) open arms to T, come to seated, lean back halfway, (4) arms to T, seated, twist to left, reach left hand down towards ground, return to twisted seat, (5) arms to T, seated, twist to right, reach right hand down towards ground, return to twisted seat
11. Arms facing away from straps seated on short box 1 blue (medium) (1) serve a tray, (2) offering, (3) salute
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) hip circles feet in Pilates V, (3) reverse direction, feet in Pilates A, (4) straight leg lower and lift, feet parallel, (5) hamstring 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.