Starting springs: 2 reds + 1 blue
No props

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, wide V | hold halfway, little pulses, (2) feet parallel hip width distance, left heel on foot bar, right toes on foot bar | hold halfway, marching, (3) feet parallel hip width distance, right heel on foot bar, left toes on foot bar | hold halfway, marching
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge - option 1: hip dips; option 2: marching with right leg, (3) hold right leg in table top - hip dips, (4) feet parallel hip width distance - hinging bridge, (5) hold high bridge - option 1: alternating hip dips; option 2: marching with left leg, (6) hold left leg in table top - hip dips
3. Abs seated on carriage facing shoulder blocks, hips at halfway(ish) point of carriage, feet on headrest, knees bent, long loops just above elbows, hand behind head 1 red (heavy) (1) roll back halfway, return to seated | option to roll down to shoulder blades, (2) right leg in table top, roll back halfway, extend right leg, return to seated (3) left leg in table top, roll back halfway, extend left leg, return to seated
4. Arms facing straps 1 red (heavy) (1) chest expansion | option for alternating single arm chest expansion with rotation, (2) bicep curl | option for alternating single arm bicep curl, (3) wide row | option for alternating single arm wide row with rotation, (4) tricep kickback | option for alternating single arm tricep kickback
5. Eve’s lunge left 1 red (heavy) (1) lunge, (2) scooter, (3) halfway pulse in scooter, leg extends and bends halfway
6. Plank facing foot bar 1 red (heavy) or 1 blue (medium) (1) down stretch, (2) hold plank, (3) jackrabbit
7. Repeat eve’s lunge series from #5 on opposite side 1 red (heavy)
8. Mermaid upper body left 1 red (heavy) (1) press out into mermaid and hold, bend left elbow straight down toward springs, press back out, (2) twisted mermaid position - pushup with elbows wide
9. Child’s pose upper body facing foot bar 1 red (heavy) (1) overhead press, (2) halfway pulse, arms extend and bend halfway, (3) halfway pulse, elbows bend in toward stopper, press out halfway, (4) swan
10. Repeat mermaid series from #8 on opposite side 1 red (heavy)
11. Side lying foot in strap right 1 red (heavy) (1) foot parallel - straight leg lowers and lifts, (2) foot externally rotated - frog bend and extend, (3) foot parallel - sweep leg forward, pulse down and up, sweep leg back, pulse down and up
12. Supine arms 1 red (heavy) (1) straight arm lower and lift, option to add chest lift and/or leg extension, (2) extend arms by hips and hold - single leg stretch legs, (3) double leg stretch legs, (4) T press, (5) extend arms by hips and hold - single straight leg stretch legs, (6) double straight leg stretch legs, (7) legs in table top, separate knees - straight arm lower and lift alternating framing each knee, option to add chest lift and/or extend opposite leg
13. Repeat side lying foot in strap series from #11 on opposite side 1 red (heavy)
14. Cool down 1 red (heavy) (1) mermaid right, (2) mermaid left

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.