Starting springs: 2 reds (heavy) and 1 blue (medium)
Prop: sitting box

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on feet parallel | hold halfway - little pulses, (2) prancing, (3) calf raise, (4) lift heels, bend knees halfway - calf raise, (5) arches on, wide v | hold halfway - little pulses
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge - knee extensions, (3) feet Pilates V - hinge lower and lift, (4) hold high bridge - knee extensions
3. Supine arms on long box 1 red (heavy) (1) legs in table top, Pilates V, knees separated, chest lifted - bicep curl, (2) hold bicep curl - double toe tap, (3) straight arm lower and lift, (4) hold arms by hips - bend and extend legs
4. Front lunge with short box on carriage 1 red (heavy) or 1 blue (medium) (1) right foot on platform, left foot on carriage (modification - hands on box or place right foot on floor) (1) front lunge, (2) hold in lunge, keep left knee bent - bend and extend right knee, (3) hold in lunge - bend and extend left leg, (4) repeat 1-3 on opposite side
5. Plank with forearms on short box 1 red (heavy) or 1 blue (medium) (1) press to plank, tilt knees to right, heels to left, shoulders stay squared - bend and extend legs, (2) shoulder hinge, (3) repeat 1-2 on opposite side
6. Bird dog facing foot bar 1 red (heavy) or 1 blue (medium) (1) left hand on front of carriage, knees under hips, feet through shoulder blocks, right hand (modification - lower hips to heels) - bicep curl, (2) option to extend left leg, (3) overhead press, (4) option to extend left leg, (5) repeat 1-4 on opposite side
7. Cool down 1 red 1 red (heavy) or 1 blue (medium) (1) hands on foot bar, press out to child’s pose and hold - scapular isolations, (2) neutral position in shoulders - reach right arm across body, twist in spine looking under left shoulder, let right arm rest on rails, (3) repeat #2 on opposite side, (4) 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.