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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1a) feet parallel, slightly wider than hip width distance, place ball under left foot, right toes on foot bar, (1b) add calf raise, (1c) hold halfway, continue with the calf raise, (1d) lift right heel and hold, little stomps into ball with left foot, (2) repeat 1a-1d on opposite side
2. Bridge with ball 2 reds (heavy) and 1 blue (medium) (1a) lift left leg into table top and place ball behind left knee - single leg semi circle prep, (1b) press away from stopper, right leg stays straight - lower and lift hips, (1c) return to stopper, hold high bridge - toe taps with left toes, (2) repeat 1a-1c on on opposite side
3. Abs with ball under sacrum, legs in table top 2 reds (heavy) and 1 blue (medium) (1) single leg stretch legs, (2) double leg stretch legs, (3) single straight leg stretch legs, (4) helicopter legs, (5) legs at 45, open and close legs, right over left, left over right
4. Arms facing straps 1 red (heavy) long box on carriage, lifted proposal stance with left foot on head rest and right knee on box (1) chest expansion - add pulse - static hold, (2) bicep curl - add pulse - static hold, (3) switch the legs - right foot on head rest and left knee on box, newspaper - add pulse - static hold, (4) tricep kickback - add pulse - static hold
5. Plank & lunge with short box between carriage and platform 1 yellow (light) hands on box, feet and knees on carriage (1a) hover knees reach right leg long, bend and extend left knee drawing carriage in and out - option to progress to mountain climber alternating drawing knees in, (1b) draw left foot in and place on box, lift hands off box - back lunge, (1c) scooter, (1d) combine 1b and 1c, (2) two feet on box alternating toe taps onto carriage, (3) repeat 1a-1d on opposite side starting with lunge series and then plank series
6. Bird dog series with short box placed on back rails 1 yellow (light) or no springs knees on carriage, forearms on box, keep head rest pressed against box, pulled away from stopper (1a) left leg and right arm reach long - bend and extend arm and leg (1b) reach arm and leg out long and hold lower and lift arm and leg, (2) repeat 1a-1b on opposite side, (3) cat/cow
7. Cool down 1 red (heavy) (1) set up in child’s pose facing foot bar - flow from child’s pose to swan

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.