Starting springs: 2 reds (heavy) & 1 blue (medium)
Prop: sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, wide V | hold halfway, little pulses, (2) toes on parallel hip width distance apart | hold halfway, little pulses, then 6 inch pulse, (3) prancing
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet wide V, articulate lower and lift | hold high bridge, hip dips, (2) feet in butterfly position, hinge lower and lift | hold high bridge, hip dips | hold high bridge, little pulses in knees
3. Short box abs all springs on (1) lean back halfway, return to seated, (2) lean back halfway and hold, twist left and right, (3) twist to left and hold, stay twisted come to seated and then lean back, (4) twist to right and hold, stay twisted come to seated and then lean back
4. Arms facing away from straps seated on short box 1 blue (medium) (1) serve a tray, (2) offering, (3) overhead press (hinge forward slightly)
5. Plank facing foot bar with short box 1 red (heavy) or 1 blue (medium) (1a) toes on carriage, heels against box, hands on foot bar - lift hips and place left toes on top of box - staggered jackrabbit, (1b) add kick with left foot when carriage presses out, (2) repeat #1a-1b with opposite stance in feet
6. Standing series facing front, right foot on platform, left foot on carriage 1 red (heavy) or 1 blue (medium) (1) squat press out and in, (2) hold halfway, stand and squat, (3) hold squat, little pulses, (4) press out to X, (5) shift weight to right knee, keep right knee bent, kick carriage out and in with left foot | option to add rotation over bent knee
7. Reverse knee stretch 1 blue (medium) (1) reverse knee stretch, (2) little pulses, (3) draw knees in - static hold
8. Repeat standing series form #6 on opposite side 1 red (heavy) or 1 blue (medium)
9. Swan on long box 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.