Starting springs: 2 reds + 1 blue
No props

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on, Pilates V, left leg in table top - option to add extension with left leg as carriage comes into stopper, (2) hold halfway, extend left leg - little pulses with right leg, (3) hold halfway - marching, (4) repeat 1-2 on opposite side, (5) heels on feet in wide v - add little pulse when carriage is in stopper, (6) hold halfway - clam shells, (7) hold 1 inch from stopper - clam shells
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge - marching, (3) hold left leg lifted - knee extensions with right leg, extend left leg over foot bar when carriage is in stopper, (4) repeat #3 on opposite side
3. Abs seated on carriage facing straps, straps over elbows, hands behind head, knees bent, feet on headrest 1 red (heavy) (1) lean back halfway with flat back, return to seated, (2) hold halfway - marching, (3) scissor toe taps, (4) double toe tap, (5) hold legs in table top - lateral flexion side to side, (5) return to center - open and close arms
4. Quadruped, hands on shoulder blocks, knees under hips 1 red (heavy) or 1 green (extra heavy) (1) right foot parallel on foot bar, knee externally rotated, shoulders squared to shoulder blocks - bend and extend, (2) hold halfway - little pulses, (3) right foot perpendicular to foot bar with toes on - bend and extend, (4) add calf raise when leg extends, (5) press out and hold with ankle in neutral position - lift and lower left knee off carriage, (6) add pike, (7) repeat 1-6 on opposite side
5. Arms facing front, foot bar to right, strap above left elbow 1 blue (medium) (1) goal post, (2) open arms - lower and lift arms to ceiling, (3) hands behind head - assisted side over to right, (4) hold side over - rotate to right, return to center
6. Reverse knee stretch 1 blue (medium) (1) reverse knee stretch, (2) draw knees in and hold - alternate extending legs back, (3) hold right leg extended - little pulses with left knee, (4) repeat #3 on opposite side
7. Repeat arms series from #5 on opposite side
8. Eve’s lunge 1 red (heavy) (1) eve’s lunge stretch right, (2) half split stretch, (3) repeat 1-2 on opposite side

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.