Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on, feet and knees touching | add calf raise, (2) arches on, Pilates V | add pulse at bottom, (3) heels on wide v | add clam shells ~1 inch from stopper
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge, left leg in table top - lower hips halfway, as hips lift extend left leg over foot bar, return left leg to table top as hips lower, repeat, (3) hold high bridge, left leg to ceiling - lower and lift left leg, (4) left leg to ceiling - hips lower halfway, as hips lift lower left leg to hover over foot bar, return left leg to ceiling as hips lower, repeat, (5) articulate lower and lift, (6) repeat 1-4 on right side
3. Short box abs with ball all springs (1) left leg in table top, ball in right hand, arms to T, lean back halfway - pass ball behind left leg, (2) add extension of left leg when arms come to T, (3) hold ball against left thigh with right elbow, left hand behind head, twist to left - lean back and return to twisted seat, (4) hold halfway back, place left elbow on ball, take right elbow off ball, open to right, continue moving side to side, (5) repeat 1-4 on opposite side
4. Front lunge with ball 1 red (heavy) or 1 blue (medium) (1) right foot on carriage, left foot on platform, ball in hands in front of chest with elbows wide - front lunge, (2) send hands overhead when returning to stopper, draw hands to chest when pressing out to lunge, (3) pass ball under right knee when in lunge, hands overhead when returning to standing, (4) hold hands overhead, front lunge and hold - extend right leg, lower hands by side, bend right knee send hands over head, (5) repeat 1-4 on opposite side
5. Plank with short box and ball 1 red (heavy) or 1 blue (medium) (1) place ball between right thigh and box, forearms box, left toes on foot bar - press carriage out and in (2) lift right knee off of carriage and continue to press carriage out and in, (3) hold plank - roll ball up and down box keeping carriage as still as possible, (4) hold plank, hover knee - draw knee to right and left, (5) roll ball up the box, pike hips to ceiling, lower back to plank (6) repeat 1-5 on opposite side
6. Arms facing front, foot bar to right 1 blue (medium) or 1 yellow (light) (1) strap in right hand - hinge forward and make X with arms; high kneeling and bring arms to T, (2) open arms to T - rotate to left, return to center, (3) hold arms in T - lateral flexion to left, left arm crosses body, right arm reaches up and over head
7. Side lying clam shells right 1 blue (medium) (1) long loop above right knee, right shin parallel to floor - lower and lift right shin keeping shin parallel, (2) connect feet - clam shells, option to hover feet for added challenge, (3) add extension of right leg - lower knee, lift knee, extend leg forward, bend knee, lower knee, lift knee, repeat, (4) bouncing clam
8. Repeat side lying clam shell series from #7 on opposite side
9. Repeat arm series from #6 on other side
10. Long box reverse knee lift 1 red (heavy) (1) long box on carriage, lie prone on box with hands on foot bar, slide back until hip crease is against back edge of box, knees on head rest, hands on foot bar, pull on foot bar with hands, feet in Pilates V knees separated and bent - lower and lift feet and knees, (2) add extend and bend when feet and knees lift, (3) hold legs lifted and extended, feet separated - lower and lift legs, (4) hold legs lifted and extended - open and close legs, (5) slide back into well and find counter stretch with hands box - cat/cow
11. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) hip circles, (2) reverse circles, (3) straight leg lower and lift, flex and point feet, (4) hamstring stretch, (5) wide v, (6) butterfly

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.