Starting springs: 2 reds (heavy) springs
Props: ball

Flow includes series that are not easily modifiable and require strong core control as well as a strong understanding of the reformer and Pilates principles in order to stay safe. It is assumed that you have extensive reformer experience, you do not have any injuries or medical conditions, and you are not pre or postpartum. Listen to your body and take modifications when needed. If you are unsure, please stick with the other levels!

Class notes:
1. Footwork 2 reds (heavy) (1) toes on parallel hip width distance, left leg in table top - press away and send left toes to ceiling; return to stopper and hover left leg over foot bar; left leg in table top, repeat, (2) press away and hold - calf raise in right foot, flex and point in left foot, (3) repeat 1-2 on opposite side
2. Bridging 2 reds (heavy) (1) feet parallel hip width distance - articulate lower and lift, (2) hold high bridge, right leg in table top - lower hips halfway, as hips lift extend right leg over foot bar; as hips lower bring right leg back to table top, (3) hold high bridge, right leg extended - lower and lift right leg, (4) both feet on, parallel hip width distance - hinge lower and lift, (5) repeat #2-3 on opposite leg
3. Abs facing shoulder blocks, ball between shoulder blades and carriage, long loops above knees, knees bent, feet on headrest, hands behind head (or forearms on carriage for modification), chest lifted 1 red (heavy) (1) march legs, (2) add rotation toward lifted knee, (3) hold legs in table top - double leg toe tap, (4) single leg stretch legs, option to add extension over ball as leg extends, (5) double leg stretch, (6) hold arms and legs extended - flutter feet
4. Arms facing straps in proposal stance 1 red (heavy) (1) right foot on headrest, left knee on carriage, ball under left knee, left toes tucked on carriage - chest expansion, (2) bicep curl, (3) change stance in legs to opposite side - narrow row, (4) wide row
5. Front lunge series standing on reformer 1 red (heavy) or 1 blue (medium) (1) right foot on carriage, left foot on platform, ball under right heel - front lunge, (2) hold lunge - bend and extend left knee, (3) hold halfway - little pulses up and down, (4) repeat 1-3 on opposite side
6. Plank facing shoulder blocks, hands on shoulder blocks, ball under right knee, left toes on foot bar 1 red (heavy) or 1 blue (medium) (1) press carriage out and in, (2) add lift of right knee off ball when in plank, (3) add twist of right knee to left when in plank, (4) repeat 1-3 on opposite side
7. Inversions with feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) candlestick, (2) long spine, (3) long spine with leg circles - legs circle out wide and around as hips lift, (4) reverse direction of #3 - legs circle out wide and around as hips lower, (5) hamstring stretch
8. Cool down 1 red (heavy) (1) flow from child’s pose to swan

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.