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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) feet parallel, slightly wider than hip width distance, place ball under left foot, right toes on foot bar, (2) add calf raise in right foot, (3) hold halfway - calf raise, (4) lift right heel and hold - little stomps into ball with left foot, (5) repeat 1-4 on opposite side
2. Bridge with ball 2 reds (heavy) and 1 blue (medium) (1) left leg in table top, ball behind left knee - single leg semi circle prep, (2) hold with right leg extended - lower and lift hips, (3) return to stopper, hold high bridge - toe taps with left foot, (4) repeat 1-3 on on opposite side
3. Abs with ball under sacrum, legs in table top 2 reds (heavy) and 1 blue (medium) (1) single leg stretch legs, (2) double leg stretch legs, (3) single straight leg stretch legs, (4) helicopter legs, (5) extend legs at 45 - open and close legs, alternating crossing right foot over left, left foot over right
4. Arms facing straps with long box, lifted proposal stance with left foot on head rest and right knee on box 1 red (heavy) (1) chest expansion | add pulse | static hold, (2) bicep curl | add pulse | static hold, (3) switch the legs, right foot on head rest and left knee on box - newspaper | add pulse | static hold, (4) tricep kickback | add pulse | static hold
5. Plank & lunge with short box on rails between carriage and platform, hands on box, feet and knees on carriage 1 yellow (light) (1) hover knees, extend right leg - bend and extend left knee, option to progress to mountain climber alternating drawing knees in, (2) draw left foot in and place on box, lift hands off box - back lunge, (3) scooter, (4) combine 2 and 3, (5) two feet on box alternating toe taps onto carriage, (6) repeat #2, #3, #4, #1 on opposite side starting with lunge series and then plank series
6. Bird dog with short box placed on back rails between shoulder blocks and risers, knees on carriage, forearms on box 1 yellow (light) or no springs (1) pull up so headrest touches box, left leg and right arm extend - bend and extend arm and leg, (2) extend arm and leg and hold - lower and lift arm and leg, (3) repeat 1-2 on opposite side, (3) cat/cow
7. Cool down 1 red (heavy) (1) hands on foot bar - flow from child’s pose to swan

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.