Starting springs: 2 reds + 1 blue
Required props: none
Optional props: light set of weights. Options will be given for anyone that does not have these props

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on feet parallel, elbow tap arms | hold carriage halfway, march the legs | hold carriage halfway, alternating elbow taps, (2) heels on Pilates V, bicep curls arms | hold carriage halfway, march the legs | hold carriage halfway, alternating bicep curls, (3) heels on feet wide, hug a tree arms | hold carriage halfway, march the legs | hold carriage halfway, alternating hug a tree, (4) toes on feet parallel, skull crushers in arms | hold carriage halfway, march the legs | hold carriage halfway, alternating skull crusher,
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet in Pilates V articulating lower and lift | hold high bridge, march the legs, (2) right leg in table top - single leg articulating lower and lift | hold high bridge right toes to ceiling, hip dips | hold high bridge flex right toes, lower to hover over foot bar, point toes to lift leg to ceiling, (3) repeat #2 on left side
3. Ab series 2 reds (heavy) and 1 blue (medium) - lie down on carriage with foot bar to the left and shoulder blocks to the right, shoulders to hips supported by carriage, legs in table top, hands behind head, head is lifted - Ab Series 5 (1) single leg stretch, (2) double leg stretch, (3) single straight leg stretch, (4) double straight leg stretch, (5) criss cross
4. Arm & legs series 1 red (heavy) Standing next to carriage facing shoulder blocks, carriage is to the right, grab short loop in right hand, staggered split stance in feet with left foot forward and right foot back, draw right shoulder back so shoulders are squared off (1) shoulders stay squared, double lunge - keep right arm reaching long, (2) add narrow row when legs are in lunge, (3) hold lunge continue with narrow row, (4) hold narrow row - little pulses with legs in lunge, (5) hold lunge & narrow row, lower and lift left heel
5. Arms facing straps 1 red (heavy) (1) alternating chest expansion, (2) alternating bicep curl, (3) alternating wide row with rotation, (4) alternating tricep press
6. Repeat arm & legs series from #4 on opposite side 1 red (heavy)
7. Ab series 1 red (heavy) - same set up as #3 (1) single leg toe tap, (2) add extension in chest as toes reach towards floor, (3) double leg toe tap with extension
8. Plank —> lunge facing foot bar 1 red (heavy) or 1 blue (medium) (1) down stretch, (2) bear crawls, (3) walk feet halfway in - jack rabbit, (4) reach right leg back - mountain climber drawing carriage in and out, (5) place right foot on platform - lift to standing, back lunge, (6) scooter with left leg, (7) repeat mountain climber to back lunge (4,5,6) on left side
9. Back body series facing foot bar - knees hang off carriage slightly, knees wide, hands wide on foot bar 1 red (heavy) (1) press carriage away into active child’s pose - overhead press, (2) single arm overhead press - right, (3) single arm overhead press - left, (4) swan, (5) single arm swan - right, (6) single arm swan - left, (7) child’s pose stretch
10. Reversed supine arms 1 red (heavy) - sit on carriage facing risers, knees bent, feet on head rest, grab short straps in hands, lay down on carriage, head is lifted, legs in table top (1) bicep curl arms | option to bend and extend legs as arms bend and extend, (2) straight arm lower and lift with palms facing down | option to mirror straight legs lowering and lifting, (3) t press | option to open and close straight legs to match arms, (4) arm circles | option to mirror legs, (5) reverse circles | option to mirror legs
11. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) legs in table top, feet parallel, bend and extend legs, (2) straight legs lower and lift - add point and flex in feet, (3) lower legs to 45, bend knees to table top, kick feet to ceiling, straight legs lower to 45, (4) reverse direction - straight legs to ceiling, bend knees to table top, kick legs out to 45, (5) stag, (6) hamstring stretch, wide v

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.