Prop: sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) toes on Pilates V | halfway pulse - legs extend and bend halfway, (2) extend legs - calf raise with feet in Pilates V, (3) arches on, feet wide V |halfway pulse - come into stopper and press out halfway, (4) heels on feet parallel and touching | hold halfway - 6 inch pulse
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) figure four with right ankle above left knee - articulate lower and lift, (2) add extension of right leg to ceiling as hips lift, (3) add a hip dip when hips are high and leg is to ceiling, (4) add lower and lift of leg, (5) repeat 1-4 on opposite side
3. Reversed supine arms 1 red (heavy) (1) bicep curl | legs bend and extend to match arms, (2) T press | straight legs open and close to match arms, (3) straight arm lower and lift | straight legs lower and lift in opposite direction as arms, (4) hold arms and legs extended - flutter feet
4. Arms facing front, foot bar to right, short box on carriage, left knee on box, right foot on carriage, strap in right hand 1 yellow (light) or 1 blue (medium) (1) hinge forward and open arms to T; return to high kneeling and make an X with arms, (2) hold with arms in T - hinge forward and return to high kneeling, (3) hold in high kneeling - continue to open and close arms, (4) hold arms open, tap backs - lower hips to heels and return to high kneeling, (5) strap in left hand, high kneeling - cross left hand across body and rotate to look at left hand, (6) add tap back when left elbow is bent
5. Back lunges with short box on carriage 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) right foot on platform, left foot pressed against box - lunge, (2) add bow forward when in lunge, (3) add bow forward with rotation to right when in lunge, (4) hold lunge with rotation to right - bend and extend left leg, (5) chest comes to center - little pulses up and down in lunge, (6) repeat 1-5 on opposite side
6. Repeat arm series from #4 on opposite side
7. Plank with long box on carriage, hands on box, feet on foot bar 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) press to plank - bend and extend knees, (2) press to plank - walk hands up and down box, (3) plank to pike with shoulder hinge when in plank
8. Prone with long box 1 red (heavy) (1) arms extended - scapular isolations, (2) swan with scapular isolation when chest is lowered
9. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) hold extended - open and close legs, (3) combine 1 & 2, (4) stag, (5) hamstring stretch, 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.