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 parallel hip width distance | add calf raise, (2) arches on Pilates V | add pulse 1 inch from stopper, (3) heels on wide v | add clam shell 1 inch from stopper
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (1) feet parallel hip width distance, right leg in table top, ball under right knee - single leg semi circle prep, (2) reverse direction of semi circle prep, (3) hold with left leg extended - hip dips, (4) hold with left leg extended, hips high - toe taps with right leg, (5) repeat 1-4 on opposite side
3. Supine arms with ball at shoulder blades 1 red (heavy) and 1 blue (medium) (1) overhead press, legs bend and extend to match arms, (2) straight arm lower and lift, lower and lift legs to match arms, (3) T press, open and close straight legs to match arms, crossing right foot over left and then left over right, (4) hold arms by hips - scissor legs, (5) hold arms by hips - helicopter legs
4. Plank & lunge with short box on carriage, right foot on floor, left toes on carriage with heel pressed against the box, move the left foot over to the left so there is room to place the right foot next to the left 1 blue (medium) (1) eve’s lunge, (2) scooter, (3) hands on right side of foot bar, step right foot onto carriage - knee tucks, (4) combine 1 & 3 - carriage draws in, right foot on floor, lunge, hands on foot bar, right foot on carriage, knee tuck
5. Arms facing front with short box on carriage, foot bar to left, right foot on headrest, left foot on carriage (straddle box), strap in right hand 1 blue (medium) (1) hover in a squat over the box - narrow row, option to add squat when elbow draws back, (2) punch right arm across body, option to add squat when elbow draws back, (3) externally rotated bicep curl, option to add squat when elbow bends
6. Repeat arm series from #5 on opposite side 1 blue (medium)
7. Repeat plank & lunge series from #4 on opposite side 1 blue (medium)
8. Short box abs with ball all springs on (1) lean back halfway, arms to T, right leg in table top - pass ball behind right leg, extend right leg as arms open to T, (2) hold ball between right knee and left elbow, right hand behind head, twist to right - lower and lift, (3) hold leaned back - right elbow to ball, left elbow opens to left, rotate to left, left elbow on ball, right elbow opens to right, rotate to right, (4) repeat 1-3 on opposite side
9. Prone facing foot bar 1 red (heavy) (1) hold arms extended - alternate extending arm out to T, (2) overhead press, (3) halfway pulse - arms extend and bend halfway, (4) reverse halfway pulse - arms bend and press out halfway, (5) arm jumping
10. Semi circle with short box on rails between carriage and platform, head and shoulders on box, heels on shoulder blocks 1 yellow (light) (1) decline bridge, (2) hold hips high - bend and extend legs, (3) combine 1 & 2, (4) semi circle variation - hips high, press carriage out, lower hips, draw carriage in, lift hips, repeat
11. Supine pull ups 1 yellow (light) (1) hold pull up - lower and lift legs, (2) extend arms as legs lower, pull up as legs lift, (3) long spine, (4) long spine with leg circles - legs circle out wide and around as hips lift and come together overhead
12. Cool down 1 red (heavy) (1) mermaid right & left

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.