Starting springs: 2 reds + 1 blue
Props: sitting box, ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees, feet parallel, arches on | hold halfway, little pulses into ball with knees | hold squeeze, (2) ball between knees, feet parallel, toes on | hold halfway, little pulses into ball with knees, (3) calf raise, (4) ball in hands, hands over shoulders, heels on in wide v | add pulse into ball with hands when legs are extended | hold halfway, little pulses into ball with hands | hold squeeze
2. Bridging with ball 2 reds (heavy) and 1 blue (medium) (1) ball between knees, feet parallel - articulate lower and lift | hold in high bridge - little pulses into ball with knees, (2) ball in hands, hands over shoulders, feet in wide v - articulate lower and lift | hold in high bridge - clam shells in knees
3. Supine abs with ball 2 reds (heavy) and 1 blue (medium) (1) ball in right hand pressed against right thigh, left hand stacks over right hand, legs in table top or on foot bar for modification - crunch and press into ball, (2) add extension of left leg when crunching up, (3) crunch and hold - little pulses into ball with hands, (4) repeat 1-3 on opposite side
4. Arms facing straps seated on long box 1 blue (medium) (1) T press, (2) diagonals, option to add rotation toward lower hand, (3) clasp hands together, round shape in arms - roll back halfway, return to seated, (4) oblique twist, (5) bicep curl, option to hold c curve for progression
5. Side lying footwork left 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) heel on, foot parallel, externally rotate - press in and out | hold halfway, clam shell in top leg, (2) pause when foot is parallel - press in and out | hold halfway, little pulses
6. Supine arms with ball between ankles 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight arm lower and lift, (2) tricep press, (3) T press
7. Repeat side lying footwork series from #5 on opposite side 1 red (heavy) and 1 blue (medium) or 2 reds (heavy)
8. Pulling straps on long box 1 red (heavy) (1) straight arm lower and lift, (2) T press, (3) arm circles
9. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) hip circles, (3) reverse direction of circles, (4) hamstring stretch, (5) 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.