Starting springs: 2 reds + 1 blue
Prop: sitting box

Class Notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, Pilates V | hold halfway, march the legs, (2) toes on feet parallel hip width distance, marching footwork - press away, bring right leg to table top, place right foot back down when returning to stopper; press away, bring left leg to table top, place left foot back down when returning to stopper, (3) hold halfway with right leg in table top - bend and extend right leg, (4) repeat #3 with left leg, (5) heels on wide v, left leg in table top, add extension of left leg as carriage comes into stopper | hold halfway, little pulses in right leg, (6) repeat #5 with right leg in table top
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet parallel hip width distance, left leg in table top - articulate lower and lift (2) hold high bridge - single leg knee extensions alternating extending left leg over foot bar and under foot bar as carriage comes in, (3) repeat 1 & 2 with right leg in table top
3. Reversed supine arms 1 red (heavy) (1) bicep curls | option to bend and extend legs to match arms, (2) straight arm lower and lift with palms facing down | option to lower and lift legs to match arms, (3) T press | option to open and close legs to match arms, (4) arm circles | option to circle legs to match arms, (5) reverse circles
4. Eves lunge left 1 red (heavy) (1) eves lunge, (2) bring left knee into chest as carriages comes into stopper, (3) bring left knee into chest and across body, kick leg to right as carriage comes into stopper, (4) eves lunge stretch
5. Arms facing away 1 red (heavy) (1) bicep curl | option to add control progression - keep hands down by sides, lower hips to heels, hands stay still elbows naturally bend, (2) chest expansion | option to add control progression - keep elbows bent, lower hips to heels, hands stay still, arms naturally move toward straight as hips lift, (3) reverse presentation | option to add control progression - keep hands down by sides, lower hips to heels, hands stay still
6. Repeat eves lunge series from #4 on right side
7. Plank facing shoulder blocks 1 red (heavy) or 1 blue (medium) (1) press out to plank - shoulder hinge, (2) plank to pike
8. Standing lower body, foot bar to right 1 red (heavy) or 1 blue (medium) (1) lateral lunge, right knee bends and extends, (2) hold lateral lunge - little pulses up & down, (3) hold lateral lunge - scooter with left leg, (4) repeat 1-3 on opposite side - left leg bends and extends in lateral lunge
9. Arms facing straps 1 red (heavy) (1) bicep curl | option to hold in thigh stretch, (2) chest expansion |option to hold in thigh stretch, (3) wide row | option to hold in thigh stretch
10. Repeat lateral lunge series from #8 on other side
11. Arms facing front, foot bar to right, short box on carriage, left foot on head rest, right foot on carriage (straddle box), strap in left hand 1 blue (medium) (1) standing over box - hug a tree, squat as hands close, (2) external bicep curl, squat as arms curl up, (3) punch left arm across chest, rotate to right, squat as arm draws back
12. Repeat arm series from #11 on other side
13. Prone facing foot bar 1 blue (medium) (1) overhead press, (2) breaststroke, (3) hold arms extended - swim feet
14. Feet in straps (1) straight leg lower and lift - add point and flex in feet, (2) hip circles feet in Pilates V, (3) reverse circles feet in Pilates A, (4) stag, (5) hamstring stretch, wide v

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.