Starting springs: 2 reds + 1 blue
Props: sitting box, ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, feet parallel hip width distance, left leg in table top, add extension of left leg over foot bar as carriage comes into stopper | hold halfway, little pulses, (2) repeat #1 on opposite side, (3) toes on Pilates V, left leg straight to ceiling, option to lower left leg to hover over foot bar as carriage comes into stopper, (4) single leg calf raise in right foot, point and flex left foot, (5) repeat #3-4 on opposite side (6) heel stretch
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance, right heel on foot bar, left toes on foot bar - articulate lower and lift, (2) hold high bridge - option 1: hip dips; option 2: knee extensions, (3) marching, (4) repeat 1-3 with left heel on foot bar, right toes on foot bar
3. Supine abs facing front, foot bar to right, long loop over left knee, ball just above ankles, hands behind head, chest lifted, legs in table top 1 blue (medium) (1) double leg toe taps, (2) add tilt of knees to right, (3) add can-can kick when knees are tilted to right
4. Side lying glutes right, strap over right knee 1 blue (medium) (1) hover right shin on top of left, lower and lift right shin keeping shin parallel to floor, (2) right shin hovered and parallel - slight external rotation to tap heels together, return to parallel, (3) right shin hovered and parallel - slight internal rotation to tap knees together, return to parallel, (4) bouncing clam, (5) extent right leg, sweep forward, internally rotate - lower and lift leg
5. Arms facing front, foot bar to right, strap in left hand, ball in right hand 1 blue (medium) (1) hug a tree, pass ball hand to hand, (2) hands in front of chest, bend and extend arms keeping hands in front of chest the entire time, (3) oblique twist to right
6. Reverse knee stretch, ball between thighs 1 blue (medium) (1) reverse knee stretch | add little pulses | static hold
7. Repeat arm series from #5 on opposite side, 1 blue (medium)
8. Repeat side lying glute series from #4 on opposite side, 1 blue (medium)
9. Repeat abs series from #3 on opposite side, 1 blue (medium)
10. Pulling straps on long box 1 red (heavy) (1) snow angels, (2) T press, (3) arm circles
11. Short box abs, ball in hands, all springs on (1) hands in front of chest, arms extended forward - lean back halfway, return to seated, (2) lean back, bring ball to chest, reach hands over head; return to seated and lower arms in front of chest with arms extended, (3) hold halfway back - rainbow arms side to side tapping ball to corners of box, (4) hold halfway back, arms extended forward - twist side to side, (5) seated with arms extended forward, rotate to left, lean back at a diagonal, return to twisted seat, (6) hold leaned back - halfway pulse, (7) repeat 5-6 on right side
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, Pilates A when legs are toward ceiling, Pilates V when legs are at 45, (2) hip circles, feet in Pilates V, (3) reverse direction of circle, feet in Pilates A, (4) frog bend and extend, (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.