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

Class notes:
1. Footwork with ball in hands 2 reds (heavy) and 1 blue (medium) (1) heels on wide V, elbow tap | hold halfway - little pulses in legs | hold halfway - little pulses into ball, (2) toes on, Pilates V, tricep press | hold halfway - little pulses in legs | hold halfway - little pulses into ball
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) ball between knees, feet parallel - articulate lower and lift, (2) add 3 pulses into ball when in high bridge, (3) hold high bridge - halfway hip dip, (4) halfway knee extensions, come into stopper and press out halfway, (5) combine 3 & 4, (6) 1 inch knee extensions - come into stopper and press out 1 inch, (7) hover 1 inch away from stopper - 1 inch hip dips
3. Supine abs, legs draped over foot bar, ball in hands, hands to ceiling 2 reds (heavy) and 1 blue (medium) (1) roll up to seated position keeping legs draped over foot bar, arms extended hands in front of chest, (2) roll back halfway, return to seated, keep arms extended, (3) bring ball to chest, elbows wide - continue with halfway roll back, (4) add a toss of the ball when returning to seated, (5) stay seated - continue to toss ball, option to hover legs over foot bar for added challenge
4. Single arm facing straps with ball in left hand, left hand straight in front of shoulder, strap in right hand 1 red (heavy) (1) chest expansion right arm, option to add a lift with the left arm as right arm pulls back, (2) bicep curl in right arm, option to open to T in left arm when right elbow bends, (3) right strap in left hand, ball in right hand, both arms extend forward - narrow row with rotation in left arm, option to add narrow row with rotation in right arm, rotating side to side, (4) repeat 1-3 on opposite side
5. Side lying foot in strap right 1 red (heavy) (1) foot parallel - sweep forward and back, (2) sweep forward, internally rotate - lower and lift, (3) sweep back, externally rotate - frog bend and extend
6. Supine arms, ball between ankles 1 red (heavy) (1) straight arm lower and lift, option to add chest lift and leg extension, (2) hold arms extended - straight legs lower and lift, (3) tricep press, option to add chest lift and leg extension with pulse into ball when legs extend, (4) hold arms and legs extended - twist feet right over left, left over right
7. Repeat side lying foot in strap series from #5 on opposite side
8. Cool down 1 red (heavy) (1) 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.