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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on wide v | hold halfway - 6 inch pulse, (2) toes on parallel hip width distance - prancing, (3) calf raise (4) arches on Pilates V | hold halfway - 6 inch pulse, (5) heels on wide v | hold halfway - 6 inch pulse
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet in Pilates V - articulate lower and lift, (2) hold high bridge - clam shells, (3) feet parallel hip width distance - hinge lower and lift, (4) hold high bridge - halfway hip dips
3. Abs seated on long box facing straps 1 red (heavy) (1) straps in hands, hands clasped, arms rounded - roll back halfway, return to seated, (2) roll back halfway and hold - pulse forward and back, (3) oblique twists side to side, (4) twist to right and hold - pulse, (5) twist to left and hold - pulse
4. Arms facing straps seated on long box 1 red (heavy) (1) bicep curl, (2) bicep curl and lean back halfway; extend arms and return to seated, (3) chest expansion, (4) hold hands back behind hips - little pulses forward and back in torso, (5) wide row, (6) bend elbows and lean back halfway; extend arms and return to seated, (7) tricep kickback
5. Quadruped with short box on carriage 1 red (heavy) or 1 green (extra heavy) (1) right foot parallel on foot bar, externally rotated in hip - press in and out, (2) hold halfway - little pulses, (3) toes on, foot perpendicular to foot bar - press in and out, (4) press out and hold - calf raise, (5) repeat 1-4 on opposite side
6. Side lying lower body right, long loop above right knee 1 red (heavy) (1) lower and lift right shin keeping shin parallel to floor, (2) connect heels - clam shells, (3) bouncing clam, (4) extend right leg - sweep forward and back
7. Supine arms 1 red (heavy) (1) knees separated hip width distance - straight arm lower and lift alternating framing knees as arms lower, option to add chest lift, (2) feet in Pilates V, knees separated shoulder width distance, clasp hands together - lower hands over knees, option to add chest lift, (3) T press, option to add chest lift
8. Repeat side lying lower body series from #6 on opposite side
9. Prone on long box facing foot bar 1 red (heavy) or 1 green (extra heavy) (1) hands shoulder width distance - tricep overhead press, elbows bend straight down, (2) press away and hold - alternate extending arms to T, (3) swan
10. Short box abs all springs on (1) arms extend forward - lean back halfway with flat back, return to seated, (2) lean back halfway and hold - open and close arms, (3) hold with arms open to T - return to seated, lean back halfway, (4) seated with arms to T - twist to left, lean back at a diagonal, return to twisted seat, repeat, (5) repeat #4 on opposite side
11. Arms facing away from straps seated on short box 1 blue (medium) (1) serve a tray, (2) offering, (3) salute
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) hip circles feet in Pilates V, (3) reverse direction of hip circles, feet in Pilates A, (4) straight leg lower and lift, feet parallel, (5) hamstring 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.