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

Prop: ball, sitting box

Class Notes:
1. Single leg 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) heels on Pilates V, left leg in table top | hold halfway bend and extend left leg, (3) toes on feet parallel hip width distance, right leg to ceiling | hold halfway, single leg calf raise with left leg, (4) toes on feet parallel hip width distance, left leg to ceiling | hold halfway, single leg calf raise with right leg
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) option 1: feet parallel, hip width distance articulate lower and lift; option 2: feet parallel hip width distance, place ball under right foot, articulate lower and lift, (1b) hold high bridge, alternating hip dips, (1c) hold high bridge knee extensions, (2a) option 1: feet Pilates V, articulate lower and lift; option 2: feet parallel hip width distance, place ball under left foot, articulate lower and lift, (2b) hold high bridge, alternating hip dips, (2c) hold high bridge knee extensions
3. Extension crunches, seated on carriage facing foot bar, toes on foot bar, ball at shoulder blades, hold chest lift, hands behind head 1 red (heavy) or 1 green (extra heavy) (1) hold both feet on platform, extension crunch over ball, (2) feet on foot bar, hold chest lifted, bend and extend legs, (3) add extension when legs are long, (4) bring right leg to table top, press out and in, option for extension when legs are long, (5) add rotation, (6) repeat #4-6 with left leg in table top
4. Arms facing front, foot bar to right 1 yellow (light) (1) strap in right hand, T press, (2) hold both arms to T, sprinkler with right hand, (3) hold both arms to T, rotate towards shoulder blocks, (4) lateral flexion, right arm reaches down, left arm reaches over head, open back out to T
5. Pull ups facing risers, child’s pose position with hips down 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 leg series 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, kick carriage out and in with left leg | option to add rotation to right when carriage is pressed out, (3) bend left knee, press out and in with right leg | option to add rotation to left when carriage is pressed out
8. Plank facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) press to plank, walk it out in legs keeping toes on platform, (2) press to plank, hip dips, (3) press to plank, shoulder taps
9. Repeat standing leg series from #7 on opposite side 1 red (heavy) or 1 blue (medium) (1) option to add on to #1; rotate to right, twist 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, head towards shoulder blocks, legs in table top, for added support keep toes gently resting on foot bar 1 red (heavy) (1) bicep curls with hands reaching under box, (2) hold curl, bend and extend legs, (3) straight arm lower and lift with hands reaching under box and lifting to hips; option to add bend and extend of legs, (4) hold arms lifted, reach legs long, swim feet, (5) T press; option to add bend and extend of legs, (6) hold arms by hips, criss cross feet
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 straight, 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.