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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on, feet and knees touching | halfway pulse, legs long and return to halfway point, (2) heels on, Pilates V, left leg in table top, option to add extension with left leg over foot bar as carriage returns to stopper, (3) hold halfway, march the legs, (4) repeat #2 on opposite leg, (5) hold halfway with both feet on foot bar, halfway pulse, come into stopper and press out halfway
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) feet parallel hip width distance apart, articulate lower and lift, (1b) hold high bridge, halfway hip dips with flat back, (1c) option to bring right leg to table top and continue with halfway hip dips, (1d) option to shoot right leg forward over foot bar as hips lift, (2a) feet parallel hip width distance apart, hinge lower and lift, (2b) repeat 1b-1d on opposite leg
3. Arms & abs seated on long box facing straps, thread dowel through short straps, hands to outside of straps, palms facing down 1 red (heavy) (1a) roll back halfway, bring dowel to chest, return to seated reach arms forward, (1b) roll back halfway and hold, continue with arms, (2a) oblique twist side to side, bringing dowel to chest when twisted to one side, return to seated reach arms forward, (2b) twist to right and hold, continue with arms, (2c) twist to left and hold, continue with arms
4. Arms & abs supine on long box, dowel through short straps, hands to outside of straps with palms facing up 1 red (heavy) (1) keep chest lifted, legs in table top, hold bicep curl in arms - single leg toe tap in legs, (2) reach arms long, legs long; bend elbows and knees back in, (3) hold bicep curl, double leg toe tap
5. Standing series facing front option to use dowel in hands 1 red (heavy) or 1 blue (medium) (1) squat press out and and in | chest press with dowel, (2) come halfway in and hold, squats lift and lower | overhead press in arms, (3) side splits | straight arms lower and lift, (4) press out and hold hands overhead, twist right and left
6. Supine arms with dowel threaded through short straps 1 red (heavy) (1) tricep taps | option to mirror legs - legs to ceiling, arms to ceiling; knees bend, elbows bend, (2) straight arm lower and lift, option to mirror legs with straight arms and legs lowering and lifting at same time, (3) tricep press with arms, option to mirror legs with arms and legs straightening and bending at same time
7. Repeat standing series from #5 on opposite side 1 red (heavy) or 1 blue (medium)
8. Feet in straps with dowel threaded through long loops 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) place arches on dowel with straps to outside of feet - bend and extend knees, (2) straight legs lower and lift, (3) straight legs at 45, bend knees into table top, send straight legs to ceiling, lower straight legs down to 45, (4) reverse direction of #3, (5) hamstring 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.