Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: light set of weights, sitting box

Class notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) toes on Pilates V with tricep press | hold halfway, marching | add alternating tricep press, (2) arches on parallel hip width distance with bicep curl | hold halfway, marching | add alternating bicep curl, (3) heels on in wide V with chest press | hold halfway, marching | add alternating chest press
2. Bridging with weights 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel hip width distance - articulate lower and lift with elbow tap, (2) hold high bridge - halfway hip dip with halfway elbow tap pulse, (3) add knee extension, (4) hover arms halfway - one inch knee extension, (5) feet in Pilates V - articulate lower and lift with hug a tree, (6) hold high bridge - halfway hip dip, add halfway hug a tree pulse, (7) add knee extension, (8) hover arms halfway - one inch knee extension
3. Supine abs with weights - same springs as bridging (1) legs in table top, chest lifted, hold weights with elbows bent and hovered off of carriage, palms facing front of thighs - single leg toe tap, (2) scissor toe taps, (3) double toe tap, (4) single leg stretch in legs - add opposite arm extending overhead, (5) double leg stretch
4. Arms facing away from straps with long box 1 blue (medium) (1) long box on pulled to right so it is flush with right side of carriage, left foot on carriage closer to foot bar, right knee on box, strap in left hand, staggered high kneeling position, hinge forward - bicep curl with right arm mirroring, (2) bend elbows, palms face in - running motion in arms, (3) add rotation, (4) high kneeling with shoulders over hips - serve a tray
5. Lower body, same long box positioning as #4, hands on foot bar (modification), hands in prayer (progression) 1 blue (medium) (1) right leg extends back to hover - bend and extend left knee, (2) bend left knee and hold - bend and extend right leg, (3) hold right leg extended - lower and lift leg, (4) rainbow right leg side to side, (5) add a bend and extend of left knee when right leg rainbows side to side
6. Prone with long box in center of carriage, straps in hands with head toward foot bar 1 blue (medium) (1) palms face in - bicep curl, (2) palms face floor - overhead press, (3) breaststroke, (4) hold arms overhead - flutter feet
7. Repeat arm series from #4 on opposite side
8. Repeat lower body series from #5 on opposite side
9. Back lunge series with short box and one weight 1 red (heavy) or 1 blue (medium) (1) weight in left hand, right foot on platform, left foot pressed against box - back lunge with single arm dead lift, (2) scooter with single arm narrow row, (3) hold scooter - single arm tricep kickback, (4) repeat 1-3 on opposite side
10. Plank with short box facing foot bar 1 red (heavy) or 1 blue (medium) (1) press out to plank - bend and extend knees, (2) long stretch, (3) hold long stretch - bend and extend knees
11. Short box abs all springs on (1) arms extend forward - roll back halfway to c curve and return to seated, (2) roll back, arms overhead, keep arms overhead and return to seated, lower arms, repeat, (3) add extension
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet in Pilates V, straight leg lower and lift, (2) short spine, (3) hip circles (feet together at 90, lower to 45, separate feet out wide and around, come back together at 90), (4) short spine beginning with hip circle, (5) hamstring stretch, wide v, happy baby

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.