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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on Pilates V, (2) add calf raise, (3) arches on feet touching, add pulse at bottom, (4) heels on wide V | hold halfway - 6 inch pulse | hold halfway - clam shells
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge - halfway hip dips, (3) marching, (4) left leg in table top - halfway hip dips option to extend left leg over foot bar when hips lift, (5) repeat #4 on opposite side
3. Standing lower body facing front, foot bar to right, short box on carriage, left foot on headrest, right foot on carriage (straddle box) all springs on (1) squat, (2) hold halfway - little pulses, (3) place right hand on foot bar, weight in right leg - lower and lift left leg, (4) draw circles in one direction with left leg, reverse direction, (4) extend left arm over head - draw left elbow to left knee add oblique crunch
4. Short box abs all springs on (1) arms reach forward, lean back halfway draw hands to chest, send hands over head, return to starting position, (2) hold halfway back, clasp hands together - draw figure 8 with arms, continuing to move forward and back, (3) twist to right and hold - come to twisted seat, send hands overhead, lean back halfway lower arms, (4) hold leaned back - little pulses forward and back, (5) open and close arms, (6) lower and lift arms, (7) twist to left and repeat 3-6 on opposite side
5. Repeat standing lower body series from #3 on opposite side all springs on
6. Arms facing away from straps seated on short box 1 blue (medium) (1) serve a tray | option to hold arms extended, roll back halfway, return to seated, (2) hug a tree | option to hold arms with fingers touching, roll back halfway, return to seated, (3) overhead press | option to lean forward, hold arms extended, return to seated with arms over head, bow forward with flat back and arms extended, bend and extend arms, repeat
7. Plank facing foot bar with short box 1 blue (medium) (1) press out to plank - bend and extend knees, (2) draw carriage halfway in - little pulses out and in, (3) keep legs straight - pike, (4) combine 1 and 3
8. Pulling straps on long box 1 red (heavy) (1) straight arm lower and lift, option to add thoracic extension, (2) tricep kickback, (3) T press
9. Side lying foot in strap right 1 red (heavy) or 1 blue (medium) (1) foot flexed and parallel - lower and lift right leg, (2) sweep leg forward and back adding a pulse when leg moves forward and when leg moves back, (3) sweep leg forward, internally rotate - lower and lift, (4) sweep leg back, externally rotate - frog bend and extend
10. Repeat side lying foot in strap series from #9 on left side 1 red (heavy) or 1 blue (medium)
11. Abs seated on carriage 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) forearms on carriage, both legs in table top - single leg toe tap, (2) scissor single leg toe taps, (3) double leg toe tap, (4) hold legs in table top, press onto hands, option to extend arms and/or legs to hold teaser
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) Pilates V - straight legs open and close, (3) combine 1 & 2, (4) hip circles, reverse direction, (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.