Starting springs: 2 reds (heavy) or 1 red (heavy) and 1 blue (medium)
Props: jump board and light set of weights

Class Notes:
1. Side lying footwork right 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) foot parallel | halfway pulse - leg fully extends and bends halfway | hold halfway - little pulses, (2) calf raise, (3) hold heel lifted - bend and extend leg | halfway pulse - come into stopper and press out halfway | hold halfway - little pulses
2. Supine arms 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) tricep press with single leg stretch legs, (2) hold arms extended by hips - double leg stretch legs, (3) hold legs extended - straight arm lower and lift with single straight leg stretch legs, (4) hold arms by hips - double straight leg stretch legs, (5) legs in table top, knees separated - straight arms lower and lift alternating framing knees, add extension of knee not framed (criss cross variation)
3. Repeat side lying footwork series from #1 on opposite side
4. Heavy jump set with weights 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet wide and parallel | chest press arms, (2) feet Pilates V | tricep press arms, (3) feet wide v | v press arms, (4) feet parallel hip width distance, right leg in table top | bicep curl arms, (5) left leg in table top | hug a tree arms
5. Arms facing front, foot bar to right, strap in left hand, weight in right hand, right arm mirrors 1 blue (medium) or 1 yellow (light) (1) narrow row, (2) elbows bent - oblique twist to right, (3) combine 1 & 2, (4) add extend and bend of arms when twisted to right, (5) shave the ear with lateral flexion
6. Side lying moon jumping, left forearm on headrest 1 blue (medium) (1) foot parallel - jump, (2) add knee tuck, (3) tuck knee in and kick leg forward, (4) draw circles in one direction, reverse direction, (5) extend bottom leg (left leg) - jump and click heels, (6) jump and flutter feet
7. Repeat side lying moon jumping series from #6 on opposite side
8. Repeat arm series from #5 on opposite side
9. Supine jumping - option to hold chest lifted with hands behind head 1 red (heavy) (1) skipping, (2) continue skipping - add extension of leg in table top, (3) air jacks, (4) stag, (5) draw big circles, reverse circles
10. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel - straight leg lower and lift, (2) Pilates V - hip circles, (3) Pilates A - reverse direction of hip circles, (4) broken doll right and left, (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.