Starting springs: all springs
No props

Class Notes:
1. Seated on carriage facing shoulder blocks, feet on floor, arms reach forward, palms face in, all springs on (1) hands to ceiling, hinge forward with flat back; return to seated with hands to ceiling, articulate back until shoulder blades find foot bar; find extension over foot bar; return to starting position
2. Seated on carriage facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) legs through shoulder blocks resting on head rest, hands on foot bar, if shoulders are hiked up, lower foot bar down 1 notch - slowly move carriage out and in finding a shoulder stretch, (2) bend right knee, turn body to right slightly - left hand reaches toward left foot, right hand reaches over head, (3) come back to seated, place right hand on foot bar - press carriage away and send left hand over head; come into stopper, reach left hand toward left foot, right arm reaches over head, repeat, (4) repeat 2 & 3 on opposite side
3. Pigeon stretch, may need to lower foot bar 1 red (heavy) or 1 blue (medium) (1) right knee bends, left toes on foot bar, hands on carriage - breathe into stretch, (2) press carriage out and find extension in spine; draw carriage in, lift hips slightly and round spine
4. Both knees on carriage, hands on shoulder blocks 1 red (heavy) or 1 blue (medium) (1) cat/cow, (2) gentle lateral flexion side to side
5. Repeat pigeon stretch series from #3 on opposite side
6. Supine on carriage 1 red (heavy) and 1 blue (medium) (1) pelvic rocks, (2) pelvic clock, (3) feet in straps - broken doll right, (4) happy baby, (5) broken doll left, (6) hamstring stretch | peddle out feet, (7) butterfly 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.