Starting springs: 2 reds (heavy) & 1 blue (medium)
Prop: ball, sitting box

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1a) toes on, feet parallel hip width distance | hands to ceiling holding ball - add pulse into ball when legs are straight, (1b) add a calf raise | skull crusher in arms, (2a) heels on in wide v | elbow taps with ball, (2b) little pulses in legs and arms, (2c) hold halfway, clam shell in legs, arms open and close
2. Bridging with ball 2 reds (heavy) and 1 blue (medium) (1a) single leg bridge, left leg in table top with ball behind left knee, articulate lower and lift, (1b) hold high bridge - add toe tap with left leg, (1c) add hip dip - left leg in table top as hips lower, toe tap with left leg as hips lift, (2) repeat series on left side
3. Extension abs with ball between shoulder blades, toes on foot bar 1 red (heavy) (1) extension sit ups - press away, legs long, extend chest over ball gaze to ceiling, draw carriage back in bending knees and drawing chest back into flexion, (2) bring right leg to table top, continue with extension crunches, add extension with right leg when left leg is long, (3) add rotation drawing left elbow to right knee when carriage is in stopper, (4) hold left leg long, chest in extension with gaze to ceiling, calf raise in left leg, (5) repeat series with left leg in table top
4. Supine arms ball under sacrum 1 red (heavy) (1) straight arm lower and lift - option to add leg extension, (2) T press, legs long at 45 - open legs as arms open out to a T, (3) L press with legs long at 45 - option to scissor legs as arms move
5. Lunge series with long box on floor to left of reformer 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) back lunge (left foot on box, right foot against shoulder block) - option to add arms overhead when in lunge position, (2) scooter with arms overhead, (3) hands to prayer at chest - hold lunge and rotate torso over left knee, (4) curtsy lunge - option to add arms overhead when in lunge position, (5) curtsy scooter with arms overhead, (6) hands to prayer at chest - hold lunge and rotate torso over right knee
6. Pulling straps on long box 1 red (heavy) (1a) straight arm lower and lift option for thoracic extension, (1b) hold arms by hips add swimming in legs, (2a) tricep kickback option for thoracic extension, (2b) hold arms by hips add double leg kick, (3a) T press option for thoracic extension, (3b) hold arms by hips add heel beats
7. Lunge series with long box on floor to right of reformer 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) repeat series from #5 on opposite side
8. Feet in straps stretch 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) hamstring stretch, (2) wide v stretch, (3) happy baby, (4) 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.