Starting springs: 2 reds + 1 blue
Props: sitting box, ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees arches on feet parallel | hold halfway little pulses with carriage | hold halfway little pulse with knees into ball, (2) ball between knees toes on, press in and out add calf raise when legs are long | hold halfway little pulses with carriage | hold halfway little pulse with knees into ball, (3) ball between right foot and foot bar, left toes on foot bar | calf raise with left foot | hold halfway, little pulses into ball with right foot, (4) repeat #3 with ball under left foot
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) ball between knees articulate lower and lift, (1b) hold hips high march the legs keeping ball between knees, (2a) single leg bridge with left foot on foot bar, ball behind right knee, articulate lower and lift, (2b) hold high bridge, toe taps with right toes, (3) repeat 2a-2b on opposite side
3. Abs seated on long box facing front (foot bar to left), internally rotate right knee, right shin on head rest, left leg tucks into half criss cross, long loop over right elbow, hands behind head 1 blue (medium) (1) side over to left, (2) hold side over, reach arms to a Y, open and close arms, (3) clasp hands together, continue with side over
4. Arms facing front, right foot externally rotated on head rest, left shin on box, come to high kneeling 1 blue (medium) (1) hug a tree, (2) oblique twist, (3) internal rotation, (4) shave the ear with lateral flexion
5. Arms facing straps, right foot on head rest, left shin on box, high proposal stance 1 blue (medium) (1) tricep kickback, (2) T press
6. Arms facing straps, left foot on head rest, right shin on box, high proposal stance 1 blue (medium) (1) Y press, (2) diagonals
7. Repeat arms series from #4 on opposite side
8. Repeat abs series from #3 on opposite side
9. Prone series with short box on, belly button at edge of short box closest to shoulder blocks, feet hooked under foot bar, hands behind head all springs on (1) lower and lift chest, (2) hold extension, twist right and left, (3) twist to right and hold, lower and lift chest, (4) twist to left and hold, lower and lift chest
10. Standing lower body series facing front (foot bar to left) with short box on 1 red (heavy) or 1 blue (medium) (1) side splits, (2) hold carriage out, arms to a T, rotate side to side, (3) squat press in and out, (4) hold squat, little pulses, (5) gondola - straight legs press out, squat, stay low to draw carriage in, come to standing, repeat (6) reverse gondola direction
11. Plank with ball and short box 1 red (heavy) or 1 blue (medium) (1a) place ball between right thigh and box, left toes on foot bar, forearms on box - press carriage out and in option to hover right knee for added challenge, (1b) press out and hold, roll ball up and down on box, (1c) add a pike in the hips, (1d) hold plank, little pulses into ball with knee, (1e) hold plank, calf raise with left foot (2) repeat 1a-1e on opposite side
12. Repeat standing lower body series from #10 on opposite side
13. Supine arms 1 red (heavy) (1) hold arms by hips, toe taps into well, (2) add arms - lift arms up as legs lower, lower arms as legs return to table top, (3) knock knees to right, toe taps at a diagonal to left | add arms, (4) knock knees to left, toe taps at a diagonal to right | add arms
14. Mermaid right and left 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.