Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, light set of weights

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on wide v, chest press | hold halfway - little pulses in legs | hold halfway - little pulses in arms, (2) heels on Pilates V, bicep curl | hold halfway - little pulses in legs | hold halfway - little pulses in arms, (3) toes on feet parallel and touching, tricep press | hold halfway - little pulses in legs | hold halfway - little pulses in arms
2. Bridging with weights 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel - articulate lower and lift with elbow tap, (2) hold high bridge - halfway hip dip and halfway pulse in arms, (3) little hip dips and little pulse in arms, (4) halfway knee extension and halfway pulse in arms, (5) 1 inch knee extension and little pulse in arms, (6) feet wide v - articulate lower and lift with hug a tree, (7) halfway hip dip and halfway pulse in arms, (8) little hip dips and little pulse in arms, (9) halfway knee extension and halfway pulse in arms, (10) 1 inch knee extension and little pulse in arms
3. Supine abs with weights, same springs as bridging (1) arms in bicep curl, palms facing thighs, hover elbows - single toe taps, (2) scissor toe taps, (3) single leg stretch legs with opposite arm extending back behind head, (4) double leg stretch
4. Arms facing straps in proposal stance 1 red (heavy) (1) right knee on carriage, left foot on head rest, grab left strap with right hand - narrow row, (2) wide row, (3) combine 1 and 2, (4) place left hand behind head, wide row with rotation, (5) switch the stance, left knee on carriage, right foot on head rest - repeat 1-4 on opposite side
5. Long box plank, long box on floor with middle part of box lined up with shoulder blocks, carriage is to right when facing shoulder blocks, right hand on box, left hand on shoulder block, left foot on platform 1 blue (medium) or 1 loaded yellow (light) (1) press carriage forward with left hand, extend and lift right leg (adjust box for height if needed) - press carriage out and in with left hand, (2) draw right knee in as carriage draws in, extend arm and leg back out, (3) hold carriage still - lower and lift right leg, (4) little circles in one direction, reverse direction
6. Long box lunges, long box wedged between foot bar and rail 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) left foot on box, right foot against shoulder block - back lunge, (2) scooter, (3) right foot on box, left foot against shoulder block - curtsy lunge, (4) curtsy scooter
7. Pulling straps on long box 1 red (heavy) (1) T press, option for thoracic extension, (2) snow angels, (3) hold v shape in arms - little circles in one direction, reverse direction
8. Repeat plank series from #5 on opposite side
9. Repeat lunge series from #6 on opposite side
10. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift alternating from Pilates A to Pilates V, (2) hip circles alternating from Pilates A to Pilates V, (3) reverse circles, (4) frog choreography, (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.