Starting springs: 2 reds + 1 blue
Prop: jump board
Optional prop: ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) feet in wide v, add pulse when carriage is 1 inch from stopper, (2) Pilates V, add pulse when carriage is 1 inch from stopper, (3) feet parallel hip width distance, ankle articulation - heels lift to press away, lower heels to come back in, (4) reverse direction of ankle articulation
2. Earthquake abs seated on carriage with feet on the floor (1) arms extend forward, lean back into ball, return to seated, (2) lean back, hands over head; come to seated, arms lower in front of shoulders, (3) lean back, arms draw circles up and around, return to seated, (4) lean back and hold, lower and lift arms, (5) draw circles with arms
3. Heavy jump set 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel hip width distance, (2) feet wide and parallel, (3) jumping jacks feet parallel, (4) staggered stance, jump and switch feet, (5) moguls, (6) single leg jumping right, (7) single leg jumping left
4. Bridging with feet on top of jump board 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge - halfway hip dips with flat back, (3) hold high bridge - march feet
5. Abs seated on carriage facing straps, knees bent, feet on head rest, long loops above elbows, hands behind head elbows wide 1 red (heavy) (1) roll back halfway, return to seated, (2) bring right leg to table top, roll back and extend leg, (3) repeat #2 on opposite side, (4) roll back and hold - march feet, (5) double leg toe taps
6. Arms facing away 1 red (heavy) (1) bicep curl | hold arms extended pressed forward slightly, keep hands still and send hips to heels letting arms bend naturally, (2) serve a tray | hold arms bent, keep hands still and send hips to heels letting arms straighten naturally when returning to high kneeling, (3) chest press with palms facing down
7. Moon jumping 1 blue (medium) (1) ball between ankles, feet parallel, (2) add pulse into ball when jumping away, (3) tuck jump, option to lift chest, option to pass ball from ankles to hands; hands to ankles, (4) straight legs lift, continuing to pass ball ankles to hands; hands to ankles (5) skipping, pass ball behind bent knee, (6) scissors, pass ball behind lifted leg, (7) ball in hands, air jacks, reach ball between legs when jumping away
8. Arm jumping with ball in hands pressed against jump board 1 blue (medium) or 1 yellow (light) (1) low kneeling jumping, (2) add hip lift to high kneeling when jumping away, return to low kneeling when returning to stopper, (3) low kneeling, jump and open arms to T | option to add hip lift | option to add rotation, (4) low kneeling, jump and circle arms around | option to add hip lift
9. Reverse knee stretch 1 blue (medium) (1) reverse knee stretch | pulse
10. Pull ups with arm jumping 1 blue (medium) or 1 yellow (light) (1) double arm pull up, (2) single arm pull up right, (3) single arm pull up left, (4) arm jumping, switch from right to left adding a little hang time in between
11. Quadruped jumping 1 red (heavy) (1) left foot on jump board, (2) add leg lift, (3) draw circle, (4) repeat 1-3 with right foot on jump board
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, point the toes when lifting to 90, flex to lower to 45, (2) Pilates V, hip circles, (3) reverse direction of circles, (4) short spine, (5) hamstring stretch, (6) 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.