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

Prop: ball, sitting box

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on Pilates V, right leg in table top | hold halfway - bend and extend right leg, (2) repeat #1 on opposite side, (3) toes on feet parallel hip width distance, right leg to ceiling | hold extended - single leg calf raise with left leg, (4) repeat #3 on opposite side
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) option 1: feet parallel, hip width distance; option 2: feet parallel hip width distance, place ball under right foot | articulate lower and lift, (2) hold high bridge - alternating hip dips, (3) hold high bridge - knee extensions, (4) option 1: feet Pilates V; option 2: feet parallel hip width distance, place ball under left foot | articulate lower and lift, (5) hold high bridge - alternating hip dips, (6) hold high bridge - knee extensions
3. Extension crunches seated on carriage facing foot bar, ball at shoulder blades, chest lifted, hands behind head 1 red (heavy) or 1 green (extra heavy) (1) feet on platform - extension crunch over ball, (2) toes on foot bar, hold chest lifted - bend and extend legs, (3) add extension in chest over ball when legs extend, (4) right leg in table top - continue with movement from #3, add extension of right leg when carriage presses out, (5) add rotation toward right knee when carriage draws in, (6) repeat #4-5 with left leg in table top
4. Arms facing front, foot bar to right, strap in right hand 1 yellow (light) (1) draw a sword out to T, (2) hold both arms to T - sprinkler with right arm, (3) hold both arms to T - rotate toward shoulder blocks, (4) lateral flexion - left arm reaches across body, right arm reaches over head, open back out to T
5. Pull ups facing risers 1 yellow (light) (1) pull up with both arms, (2) option for single arm pull up, right, (3) option for single arm pull up, left
6. Repeat arm series from #4 on opposite side 1 yellow (light)
7. Standing lower body facing front, foot bar to right 1 red (heavy) or 1 blue (medium) (1) side splits | option to hold split with arms to T - rotate side to side, (2) bend right knee, press carriage out and in with left leg | option to add rotation to right when left leg extends, (3) bend left knee, press out and in with right leg | option to add rotation to left when right leg extends
8. Plank facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) press to plank - prancing, toes stay on platform, (2) press to plank - alternating hip dips, (3) press to plank - shoulder taps
9. Repeat standing lower body series from #7 on opposite side 1 red (heavy) or 1 blue (medium) (1) option to add on to #1 - twist right and lower left hand to right foot, return to center, twist left and lower right hand to left foot
10. Supine arms on long box, facing foot bar, legs in table top [for added support keep toes gently resting on foot bar] 1 red (heavy) (1) hands under shoulders - bicep curls, (2) hold curl - bend and extend legs, (3) hands under shoulders - straight arm lower and lift; option to add leg extension, (4) hold arms by hips, extend legs - swim feet, (5) T press; option to add leg extension, (6) hold arms by hips, extend legs - criss cross feet, right over left, left over right
11. Prone facing foot bar 1 red (heavy) or 1 green (extra heavy) (1) swan
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) hold legs extended - open and close legs, (3) combine 1 & 2, (4) leg circles, reverse direction, (5) 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.