Starting springs: 2 reds (heavy) + 1 blue (medium)
Prop: sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on, parallel hip width distance, (2) calf raises, (3) combine 1 & 2, (4) heels on, parallel hip width distance, (5) bring left leg into table top - single leg footwork, (6) bring right leg into table top - single leg footwork, (7) arches on, wide v | option to add 1 inch pulse at bottom of movement
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet wide v - articulate lower and lift, (2) hold in high bridge - open and close knees, (3) feet parallel hip width distance - articulate lower and lift, (4) hold in high bridge - option 1: hip dips (beginner option); option 2: marching feet 2 inches off foot bar (more advanced option)
3. Arms facing front seated on long box, foot bar to left 1 blue (medium) (1) strap in right hand, wide bicep curl (make w shape in arms), (2) hug a tree, (3) clasp hands together, hands in front of chest, press hands forward, draw back to chest
4. Arms & abs facing straps seated on long box 1 blue (medium) (1) clasp hand, rounded shape in arms, roll back to c curve, return to seated, (2) oblique twists side to side, (3) twist to left and hold, little pulse, (4) twist to right and hold, little pulse
5. Repeat arm series from #3 on opposite side 1 blue (medium)
6. Short box abs all springs on (1) arms straight, hands in front of shoulders - roll back to c curve, return to seated, (2) lean back and hold - scissor arms, (3) lower and lift both arms, (4) draw circles with arms, (5) arms straight, hands in front of shoulders - twist right, lean back at a diagonal, return to seated, twist left, lean back at a diagonal, return to seated, repeat, (6) twist to right, lean back, twist to left, return to seated twisted to left, lean back to left, twist right, return to seated twisted to right, repeat
7. Prone facing foot bar on long box 1 red (heavy) (1) overhead press, (2) single arm overhead press right, (3) single arm overhead press left, (4) press away and hold, both hands on foot bar - alternate reaching arms out to T, (5) both hands on foot bar - swim feet, (6) swan
8. Side lying glutes left, long loop over left knee 1 blue (medium) or 1 red (heavy) (1) hover top shin over bottom shin - lower and lift keeping top shin parallel to bottom shin the entire time, (2) hover top shin parallel - externally rotate from top hip to tap heels, return to parallel, (3) hover top shin parallel - internally rotate from top hip to tap knees, return to parallel, (4) bouncing clam, (5) extend top leg, sweep forward slightly, internally rotate - lower and lift
9. Repeat side lying glute series from #8 on opposite side
10. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift alternating between Pilates V and Pilates A in feet as legs lower and lift, (2) straight leg lower and lift, flex and point feet as legs lower and lift, (3) hip circles, reverse direction, (4) hamstring 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.