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

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on, Pilates V | 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 - articulate lower and lift, (2) add knee extensions, (3) wide V - articulate lower and lift, (4) add knee extensions
3. Abs seated on carriage facing front, foot bar to right, forearms on carriage, legs in table top 2 reds (heavy) and 1 blue (medium) (1) single leg toe tap, (2) scissor toe tap, (3) double leg toe tap, (4) hold legs in table top - tilt knees side to side
4. Arms facing front, foot bar to right, strap in left hand 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 lower body, strap over right knee 1 blue (medium) (1) clam shells, (2) add extension in right leg - knee opens, leg extends, knee bends, knee lowers, (3) add lower and lift in right leg - knee opens, leg extends, leg lowers, leg lifts, knee bends, knee lowers, (4) bouncing clam, (5) extend right leg forward, internally rotate - lower and lift
6. Repeat side lying lower body series from #5 on opposite side 1 blue (medium)
7. Repeat arm series from #4 on opposite side 1 blue (medium)
8. Pulling straps 1 red (heavy) (1) straight arm lower and lift | option to add thoracic extension, (2) tricep kickback, (3) T press
9. Feet in straps 1 red (heavy) and 1 blue (medium) or 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) Pilates V, legs extend - 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.