Starting springs: 2 reds (heavy) & 1 blue (medium)
Prop: sitting box

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) Pilates V toes on | add 6 inch pulse, (2) Pilates V calf raise, (3) arches on, wide V | add little pulses
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) Pilates V | add knee extensions, (2) wide V | add knee extensions
3. Abs seated on carriage facing front propped on forearms 2 reds (heavy) and 1 blue (medium) (1) single leg toe tap, legs meet back in table top (2) single leg toe tap, legs scissor (3) double leg toe tap, (4) legs in table top, knock knees side to side
4. Arms facing front 1 blue (medium) (1) narrow row, opposite hand mirrors, (2) shave the ear, opposite hand mirrors, (3) combine 1 & 2, (4) hug a tree, (5) oblique twists
5. Side lying clam shell layered progression right and left 1 blue (medium) (1) clam shells, (2) layer on to add kick out, (3) layer on to add lower and lift (4) bouncing clam, (5) leg extended forward internally rotated lower and lift, (6) figure four stretch, (7) repeat on left side
6. Arms facing back 1 blue (medium) (1) repeat #5 on opposite side
7. Pulling straps 1 red (heavy) (1) straight arm lower and lift | option to add extension, (2) tricep kickback | option to add extension, (3) t press | option to add extension
8. Feet in straps lighter: 1 red (heavy) and 1 blue (medium) OR heavier 2 reds (heavy) (1) straight leg lower and lift: Pilates A to lower to 45, Pilates V to lift to 90, (2) frog bend and extend, (3) hold Pilates V, legs at 45, open and close legs

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.