Starting springs: 2 reds + 1 blue
No props

Class plan: 1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, wide V | halfway pulse, legs go long and return halfway, (2) heels Pilates V | halfway pulse, come into stopper and press out halfway, (3) toes on, feet parallel and touching | hold halfway, little pulses, (4) prancing
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet in Pilates V, articulate lower and lift, (1b) hold high bridge - alternating hip dips, (2a) feet in Pilates V, hinging bridge lower and lift, (2b) hold high bridge, clam shells in knees
3. Ab series supine on carriage 2 reds (heavy) and 1 blue (medium) (1) dead bug, (2) double leg stretch, (3) bicycles, (4) single straight leg stretch
4. Arms facing straps 1 blue (medium) or 1 red (heavy) (1) T press, (2) diagonal, option to add rotation, (3) Y press
5. Eve’s lunge left foot on ground, right foot against shoulder block 1 red (heavy) (1) eve’s lunge, (2) add ankle articulation: lift left heel when carriage is in stopper, keep heel lifted as you press carriage away, drop heel when in lunge position, keep heel down as you come back in, (3) keep left heel lifted and continue with eve’s lunge, (4) eve’s stretch
6. Plank facing foot bar 1 red (heavy) (1) down stretch, (2) hold plank
7. Repeat eve’s lunge series from #5 on opposite side 1 red (heavy)
8. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) hip circles, reverse direction, (3) straight leg lower and lift, Pilates A when legs at 90, Pilates V when legs at 45, (4) hamstring stretch, (5) butterfly 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.