Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1a) toes on, feet and knees touching, (1b) add calf raise, (2a) arches on, Pilates V, (2b) add little pulse at bottom, (3a) heels on wide v, (3b) add clam shells ~1 inch from stopper
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1a) feet parallel hip width distance, articulate lower and lift, (1b) hold in high bridge, bring left leg into table top, lower hips down halfway with flat back, as hips lift shoot left leg over foot bar, return left leg to table top as hips dip down, repeat, (1c) hold hips high, left toes to ceiling, lower and lift left leg, (1d) left toes to ceiling, hips dip down halfway, as hips lift lower left leg to hover over foot bar, return left toes to ceiling as hips dip down, repeat, (2a) articulate lower and lift, (2b) repeat 1b-1d on right side
3. Short box abs with ball all springs (1a) left leg in table top, lean back halfway, bring arms to T, pass ball behind left leg, (1b) add extension of left leg when arms come to T, (1c) hold ball against left thigh with right elbow, left hand behind head, twist to left, lean into well and return to twisted seat, (1d) hold halfway back, bring right elbow to ball, open to right with left elbow on ball, continue moving side to side, (2) repeat 1a-1d on opposite side
4. Front lunge series with ball 1 red (heavy) or 1 blue (medium) (1a) right foot on carriage, left foot on platform, ball to hands in front of chest with elbows wide - front lunge pressing carriage away, (1b) send hands overhead when returning to stopper, draw hands to chest when pressing out to lunge, (1c) pass ball behind right knee when in lunge, hands overhead when returning to standing, (1d) hold hands overhead, front lunge and hold - extend right leg, lower hands by side, bend right knee send hands over head, (2) repeat 1a-1d on opposite side
5. Plank with short box and ball 1 red (heavy) or 1 blue (medium) (1a) pin ball between right thigh and box, forearms box, left toes on foot bar, press carriage out and in (1b) press out and hold lift right knee up off of carriage and continue to bend and extend with left leg, (1c) hold plank, roll ball up and down box keeping carriage as still as possible, (1d) hold plank, draw knee to right and left, (1e) roll ball up the box, pike hips to ceiling, lower back to plank (2) repeat 1a-1e on opposite side
6. Arms facing front (foot bar to your right) 1 blue (medium) or 1 yellow (light) (1) grab strap in right hand - hinge forward make X with arms, come high kneeling bring arms to T, (2) open arms to T, rotate arms and shoulders to left - hips stay still, (3) hold arms to T lateral flexion to right, right arm crosses body, left arm reaches up and over head
7. Side lying clam shell series 1 blue (medium) (1) step through long loop with right leg, strap lands just above right knee - right shin parallel to ground, evenly lower and lift left shin keeping shin parallel, (2) connect feet, open and close knees - clam shells, option to hover feet for added challenge, (3) add kick of right leg between clam shells, (4) bouncing clam
8. Repeat side lying clam shell series from #7 on opposite side
9. Repeat arm series from #6 on other side
10. Long box reverse knee lift 1 red (heavy) (1) long box on carriage, lie prone on box with hands on foot bar, slide back until hip crease is against back edge of box, knees on head rest, hands on foot bar - pull on foot bar with hands, feet in Pilates V knees separated and bent, lower and lift feet and knees, (2) add bend and extend of legs when feet and knees lift, (3) hold legs lifted and extended, feet separated, lower and lift legs, (4) hold legs lifted and extended, open and close legs, (5) slide back into well and find counter stretch with hands box, cat/cow
11. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) hip circles, (2) reverse circles, (3) straight leg lower and lift flex and point feet, (4) hamstring stretch, (5) wide v, (6) butterfly

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.