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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on, Pilates V, right leg in table top | option to add extension with right leg over foot bar when carriages comes into stopper, (2) hold halfway - bend and extend right leg, (3) repeat 1-2 on opposite side, (4) toes on, feet parallel hip width distance, right leg extended toward ceiling | option to lower right leg to hover over foot bar when carriage comes into stopper, (5) hold halfway - little pulses in left leg, (6) both feet on foot bar, extend legs - calf raise, (7) hold halfway - continue with calf raise (6) repeat 4-5 on opposite leg
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) right heel on foot bar, left toes on foot bar, feet parallel - articulate lower and lift, (2) hold high bridge - halfway hip dips, (3) knee extensions, (4) return to stopper - marching, (5) repeat 1-4 with feet in opposite position
3. Abs & arms facing straps, seated on long box, dowel threaded through short straps, hands on outside of straps with palms facing down 1 red (heavy) (1) roll back halfway and draw dowel to chest; return to seated and extend arms forward, (2) roll halfway back and hold - continue bending and extending arms, (3) oblique twist side to side, (4) twist to right and hold - continue bending and extending arms, (5) twist to left and hold - continue bending and extending arms, (6) roll back halfway and bring dowel to chest; hold halfway and reach dowel overhead; keep arms overhead, come to seated, lower arms in front of chest, repeat, (7) reverse direction of #6
4. Standing on reformer with foot bar to right, dowel in hands 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) squat press out and in - dowel to chest when in stopper, extend arms as carriage presses out, (2) side splits with overhead press, (3) extend arms forward - lateral lunge, right leg bends, twist to right when in lunge position, return to starting position
5. Arms facing away with dowel threaded through short straps 1 blue (medium) (1) hands on outside of straps - chest press, (2) straight arm lower and lift, (3) lat press
6. Repeat standing series from #4 on opposite side
7. Supine arms with dowel threaded through short straps 1 green (extra heavy) (1) tricep taps, (2) tricep press, legs bend and extend to match arms, (3) straight arm lower and lift, straight legs lower and lift to match arms, (4) straight arm and straight legs to ceiling; tricep tap and bend knees; tricep press and extend legs; straight arm and straight legs to ceiling, repeat, (5) reverse direction of #4
8. Supine legs on dowel 1 green (extra heavy) (1) ball of feet on dowel, extend legs to 45, take left toes off dowel towards foot bar - lower and lift left leg, (2) bring left toes in front of dowel - lower and lift right leg, (3) single leg stretch legs, alternate reaching left leg over dowel and then under dowel, (4) place both feet on on dowel - short spine, (5) repeat 1-3 on opposite side
9. Arms and abs facing straps, supine on long box, dowel threaded through short strap, straps are wider than knees, hands on outside of straps 1 blue (medium) or 1 red (heavy) (1) hold chest lifted - bicep curl, legs bend and extend to match arms, (2) double leg stretch - legs extend forward and arms extend back, (3) combine 1 & 2, (4) hold bicep curl - alternating toe taps, (5) hold bicep curl - double leg toe taps
10. Prone on long box facing foot bar 1 red (heavy) (1) swan
11. Mermaid 1 red (heavy) (1) mermaid right (2) twisted mermaid, (3) twisted swan, (4) repeat 1-3 on opposite side

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.