Starting springs: 2 reds + 1 blue
No props

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on Pilates V left leg in table top, reach left leg long over foot bar as carriage comes back in, (2) hold halfway, marching, (3) repeat #1 with right leg in table top, (4) heels on wide V left leg in table top, reach left leg long over foot bar as carriage comes back in, (5) hold halfway, marching, (6) repeat #4 with right leg in table top
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) feet parallel hip width distance, right leg in table top - single leg bridge articulate lower and lift, (1b) hold high bridge - toe taps with right leg, (2) repeat 1a-1b with left leg in table top
3. Abs seated on carriage, forearms on carriage 2 reds (heavy) and 1 blue (medium) (1) single leg toe taps, (2) double leg toe taps, (3) single leg stretch legs, (4) double leg stretch legs
4. Arms facing away from straps 1 blue (medium) (1) serve a tray - option to add tap back when hands reach forward, (2) hug a tree - option to add tap back when hands come forward, (3) chest press - option to add tap back when hands reach forward
5. Plank facing foot bar 1 red (heavy) or 1 blue (medium) (1) plank with bear crawls, (2) jack rabbit, (3) plank to pike - walk feet closer to springs if you need more room to move
6. Standing leg series facing front (foot bar to right) 1 red (heavy) or 1 blue (medium) (1) side splits, (2) cat burglar - press out, squat, stay low as you come into stopper, return to standing, squat, press carriage out while in squat, come to standing, repeat, (3) hold halfway, squats, (4) hold squat little pulses
7. Arms facing straps 1 red (heavy) (1) legs in proposal, right foot on head rest - bicep curl, add little pulses (2) tricep kickback, add little pulse, (2) switch legs (left foot on head rest) - chest expansion, add little pulses, (4) wide row, add little pulses
8. Repeat standing leg series from #6 on other side
9. Child’s pose/swan series 1 red (heavy) (1) knees hang off of carriage slightly, hands on foot bar - flow from swan to child’s pose

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.