Starting springs: 2 reds + 1 blue
Props: light set of weights, ball

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) Arches on Pilates V, bicep curls in arms | hold halfway, little pulses in legs | hold legs still, full range of motion in arms, (2) heels on wide V, chest press arms | hold halfway, little pulses in legs | hold legs still, full range of motion in arms, (3) toes on parallel hip width distance, straight arm lower and lift in arms | hold halfway, little pulses in legs | hold legs still, full range of motion in arms
2. Bridging with weights 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1a) feet in Pilates V, elbow tap arms articulate lower and lift, (1b) halfway hip dip with tricep press, (2a) feet in wide v, hug a tree arms hinge lower and lift, (2b) hold in high bridge, clam shells in legs, little pulses in arms
3. Extension crunches with ball on carriage at shoulder blades, toes on foot bar, hands behind head 1 red (heavy) (1) carriage stays in stopper - extension crunches over ball, (2) press away from stopper as you find extension, lift head neck and chest as carriage draws in, (2) right leg in table top, continue with extension crunch reaching right leg long as you send the carriage away, (3) add half criss cross drawing left elbow in towards right knee when carriage draws in, (4) hold halfway - calf raise with left foot, (5) repeat #2-4 on left side
4. Arms facing front (foot bar to right) 1 blue (medium) low or high kneeling (1) hold strap in left hand cross hands across body so right hand is higher than left - open arms to slight external rotation, cross arms across body - option to add tap back when arms cross, (2) hold strap in right hand, cross hands across body then open to T - option to add tap back when arms cross, (3) hold strap in left hand - shave the ear with lateral flexion
5. Plank 1 red (heavy) or 1 blue (medium) (1) long stretch, (2) single leg long stretch - right leg lifts first, then switch legs
6. Repeat arms series from #4 on opposite side
7. Standing leg series facing front with weights (foot bar to right) 1 red (heavy) or 1 blue (medium) (1) side splits, arms reach out to wide V and then draw elbows back towards waist with slight external rotation in arms, (2) squats pressing out and in, arms in bicep curl position - internally and externally rotate hands, (3) hold halfway, flip palms to face each other - hold carriage still - squat with overhead press, (4) hold squat, draw carriage in - press out to X with arms and legs, draw arms and legs back in, (5) weights in front of chest, right knee stays bent, kick carriage out and in with left leg - add rotation to right when left leg extends
8. Reverse knee stretch series 1 blue (medium) (1) reverse knee stretch, (2) reverse knee stretch with both hands to right rail, (3) reverse knee stretch with both hands to left rail
9. Repeat standing leg series from #7 on opposite side
10. 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
11. Feet in straps 1 red (heavy) & 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) frog choreography, (3) reverse direction of frog choreography, (4) hamstring stretch, (5) wide V, (6) broken doll

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.