Starting springs: 2 reds + 1 blue
No props

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on Pilates V | halfway pulses, legs extend and return halfway, (2) heels on wide V | halfway pulses, come into stopper and press out halfway, (3) toes on wide V | hold halfway, little pulses, (4) toes on Pilates V | hold halfway, static hold, (5) calf raise with feet in Pilates V
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance - pelvic rocks, (2) articulate lower and lift, (3) hip dips, (4) hinging bridge, (5) hold in high bridge - clam shells in knees, (6) feet in wide v - articulate lower and lift, (7) hold in high bridge - clam shells in knees
3. Supine abs 2 reds (heavy) and 1 blue (medium) (1) single leg stretch, (2) single straight leg stretch, (3) criss cross
4. Side lying arms left 1 blue (medium) or 1 red (heavy) (1) straight arm lower and lift, (2) T press, (3) arm circles
5. Side lying legs left 1 blue (medium) or 1 red (heavy) (1) knee bend and extend, (2) hold leg extended - sweep foot forward and back, (3) hold leg extended - point toes draw little circles in one direction, reverse direction, (4) step through long loop with top leg, strap above knee - clam shells
6. Repeat side lying arm series from #4 on opposite side 1 blue (medium) or 1 red (heavy)
7. Repeat side lying leg series from #5 on opposite side 1 blue (medium) or 1 red (heavy)
8. Arms facing straps low kneeling or seated 1 red (heavy) (1) chest expansion, (2) bicep curl, (3) narrow row, (4) wide row
9. Standing lower body, stand facing carriage, foot bar is to left 1 red (heavy) (1) left foot on floor, outside of right foot against shoulder block, soft bend in left knee - press carriage in and out with right leg | add halfway pulse, come halfway in and press all the way out | reverse direction of halfway pulse, come into stopper, press out halfway
10. Plank facing foot bar 1 red (heavy) (1) down stretch, (2) knees hover, (3) hold plank, (4) knees on carriage - flow from child’s pose to swan
11. Repeat standing lower body series from #9 on opposite side 1 red (heavy)
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) legs extended feet in Pilates V, lift legs, Pilates A, lower legs, Pilates V, repeat, (3) hip circles, still moving feet from Pilates V to Pilates A, (4) reverse direction of circles, (5) hamstring stretch, (6) butterfly 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.