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

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on, Pilates V with bicep curl | hold halfway - little pulses in legs | hold halfway - full ROM in arms, (2) heels on wide v with hug a tree | hold halfway - little pulses in legs | hold halfway - full ROM in arms, (3) toes on feet parallel with tricep press | hold halfway - little pulses in legs | hold halfway - full ROM in arms
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel, hip width distance - articulate lower and lift, (2) hold high bridge - march right leg only, (3) right leg to ceiling - hip dips, (4) draw little circles with right leg, (5) lower and lift right leg, (6) articulate lower and lift, (7) repeat 2-5 on opposite side
3. Short box abs all springs on (1) arms extend in front of shoulders - lean back halfway, return to seated, (2) come to seated, twist to right, lean back at diagonal, return to twisted seat to right, twist left, lean back, return to twisted seat to left, repeat, (3) pause when twisted to left - halfway pulses, (4) hold still - arms open and close, (5) hands together - lower and lift arms, (6) twist right and left, (7) twist to right and repeat 3-5 on opposite side
4. Upper and lower body - standing facing shoulder blocks with reformer to left, place long box on floor pressed against reformer so the halfway point of box is lined up with the top edge of the carriage 1 blue (medium) (1) long loop in left hand, stand behind box, step onto box with right foot - lunge, (2) add narrow row, (3) hold lunge - continue with narrow row, (4) extend arm forward, as you pull back to narrow row step onto box with left foot, step left foot to floor as arm extends forward, (5) step up to box with both feet, hold squat - bicep curl in arm (6) hold bicep curl - little pulses in squat
5. Plank - lower foot bar to lowest setting, right hand on box under shoulder, left leg straight with toes on platform (adjust box if needed for height), left hand on shoulder block, right foot on floor 1 blue (medium) (1) press carriage forward with left hand and lift right leg to hover, (2) bend left elbow to draw carriage in, draw right knee toward left elbow, (3) hold arm and leg extended - lower and lift right leg, (4) draw little circles with right leg in one direction, reverse direction
6. Prone on long box, head toward foot bar, straps in hands 1 blue (medium) (1) overhead press, (2) breaststroke, (3) extend arms forward and hold - swim feet
7. Repeat upper and lower body series from #4 on opposite side
8. Repeat plank series from #5 on opposite side
9. Single leg foot in strap, lift foot bar back up to regular setting 1 green (extra heavy) (1) long loop on right foot, left leg in table top - lower and lift right leg, as right leg lifts tap foot bar with left toes, (2) add hip lift when left toes are on foot bar, (3) lift hips and hold - hip dips, (4) both feet in straps - long spine, (5) repeat 1-3 on opposite side
10. Supine arms 1 green (extra heavy) (1) tricep press with single leg stretch in legs, (2) straight arm lower and lift with single straight leg stretch in legs, (3) T press, legs extend at 45 - arms and legs open and close
11. Bird dog pull ups, knees under hips, left hand on headrest, right hand on riser 1 yellow (light) (1) single arm pull up with right arm, (2) extended left leg back - continue pull ups, (3) pull up and hold - bend left elbow for push up, (4) repeat 1-3 on opposite side
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift with feet moving from Pilates A to Pilates V, (2) hip circles with feet in Pilates V, (3) reverse circle direction with feet in Pilates A, (4) frog bend and extend, (5) add open and close in legs when legs extend (6) hamstring stretch, happy baby, 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.