Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box, ball

Class notes:
1. Footwork with ball 2 reds (heavy) and 1 blue (medium) (1) toes on, wide v; elbow tap arms | halfway pulse in legs - tricep press in arms, (2) heels on feet parallel, ball between knees | hold halfway - 6 inch pulse | add pulse into ball at top and bottom of pulse
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel, ball between knees - articulate lower and lift add pulse into ball when hips are high, (2) hold high bridge - march legs, (4) feet wide v, ball in hands - articulate lower and lift add pulse into ball when hips are high, (5) hold high bridge - clam shells in legs, pulse in arms
3. Arms & abs on long box facing straps, ball between shoulder blades, feet on head rest, straps in hands 1 red (heavy) (1) T press | alternate lifting leg to table top as arms open to T, place back on headrest as hands come forward | scissor march legs | hold legs in table top, (2) bicep curl | follow same progression as #1, (3) wide row | follow same progression as #1
4. Eve’s lunge right 1 red (heavy) (1) option to place ball under right heel - eve’s lunge, (2) hold in lunge - hinge forward and re-stack shoulders over hips, (3) hands in prayer - rotate to right (nicer: shoulders over hips; more challenging: hinge forward), (4) scooter | halfway pulse
5. Plank facing shoulder blocks, ball between knees 1 red (heavy) (1) knee hover - pulse into ball, (2) press to plank - bend and extend knees, add pulse into ball when knees are bent
6. Repeat eve’s lunge series from #4 on opposite side
7. Prone on long box 1 red (heavy) (1) ball under right hand - overhead press | hold halfway - little pulses into ball, (2) ball under left hand - overhead press | hold halfway - little pulses into ball, (3) set ball to side - swan
8. Supine arms with ball between ankles 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) tricep press | hold hands by hips - bend and extend legs, (2) straight arm lower and lift, option to hold legs extended | hold hands by hips - straight legs lower and lift
9. Feet in straps, option for ball between ankles 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) legs in table top, extend to 45, lift straight legs to 90, bend knees to table top, (2) reverse direction - legs in table top, extend to 90, lower straight legs to 45, bend knees to table top, (3) set ball to side - hamstring stretch, happy baby

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.