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

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on Pilates V, ball in hands, hands to ceiling add a pulse into ball when legs extend | hold halfway - little pulses in legs and arms, (2) arches on, feet touching, elbow taps | hold halfway - little pulses in legs and arms, (3) toes on feet wide V, tricep press | little pulses in legs and arms
2. Bridging with ball between knees 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance - articulate lower and lift, (2) semi circle prep, (3) reverse direction of semi circle prep
3. Supine abs with ball in hands 2 reds (heavy) and 1 blue (medium) (1) legs in table top, hands to ceiling - crunch and reach ball to outside of right knee, (2) crunch to right and hold - bend and extend both legs, (3) double leg stretch, passing ball back and forth from hands to ankles, (4) repeat 1 & 2 to opposite side, (5) place ball on top of shins - bend and extend legs trying not to drop ball
4. Standing arm and legs - stand on floor at a diagonal to face risers, carriage is to left, step right foot back, strap in right hand 1 blue (medium) (1) narrow row, (2) add lunge when arm pulls back, (3) hold lunge - continue with narrow row, (4) hold lunge and narrow row - little pulses in legs, (5) hold lunge and narrow row - lower and lift left heel
5. Arms facing straps 1 red (heavy) (1) bicep curl - option to hold bicep curl and add a tap back, (2) chest expansion - option to hold arms back and add a tap back, (3) wide row - option to hold elbows back and add a tap back
6. Repeat standing arm and legs series from #4 on opposite side
7. Plank facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) press to plank - knees bend and extend, (2) heels to left, toes to right, keep shoulders squared, press to plank - knees bend and extend, (3) repeat #2 on opposite side
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. Short box abs all springs on (1) arms to T, twist to left, lean back at a diagonal, return to seated; twist to right, lean back, return to seated, repeat, (2) twist to right and hold - move forward and back in twisted position, (3) lean back and hold - twist right and left, (4) pause when twisted to left - move forward and back in twisted position, (5) return to center, lean back and circle arms out and around to return to seated, (6) lean back and hold - continue with arm circles
10. Side lying footwork right 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) right foot parallel on foot bar - press out and in | hold halfway - little pulses, (2) foot parallel, lift heel - press out and in, (3) add calf raise when leg is extended | hold halfway - calf raise, (4) right heel on foot bar, externally rotate | hold halfway - little clam shells
11. Supine arms 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight arm lower and lift | option 1: add double leg extension | option 2: hold legs at 45 | option 3: hold legs at 45, flutter feet, (2) T press | option 1: add double leg extension | option 2: hold legs at 45 | option 3: hold legs at 45, criss cross feet right over left, left over right
12. Repeat side lying footwork series from #10 on opposite side
13. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower lower and lift, (2) bend and extend legs, (3) straight legs to ceiling, bend knees to table top, press legs out to 45, straight legs lift to 90, (4) reverse direction from #3, (5) hamstring stretch, (6) broken doll right & left

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.