Starting springs: 2 reds + 1 blue
Props: sitting box, ball

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) arches on, feet parallel hip width distance, left leg in table top, add extension of left leg over foot bar as carriage comes into stopper | hold halfway, little pulses, (2) single leg footwork with right leg in table top, add extension of right leg over foot bar as carriage comes into stopper | hold halfway, little pulses, (3) toes on Pilates V, left leg straight to ceiling, option to lower left leg to hover over foot bar as carriage comes into stopper, (4) single leg calf raise in right foot, point and flex left foot, (5) toes on Pilates V, right leg straight to ceiling, option to lower right leg to hover over foot bar as carriage comes into stopper, (6) single leg calf raise in left foot, point and flex right foot, (7) heel stretch
2. Bridging 2 reds (heavy) and 1 blue (medium) (1a) feet parallel hip width distance - right heel on foot bar, left toes on foot bar, articulate lower and lift, (1b) hold high bridge; option 1: hip dips; option 2: knee extensions, (1c) marching, (2) repeat 1a-1c with left heel on foot bar, right toes on foot bar
3. Abs facing front, foot bar to right, start seated on carriage, long loop over left knee, place ball just above ankles, lay down on carriage shoulders to tailbone on carriage, hands behind head, legs in table top 1 blue (medium) (1) double leg toe taps, (2) legs in table top, twist knees to right, add toe tap, repeat, (3) add can-can kick to #2
4. Side lying glute series right, strap over right knee 1 blue (medium) (1) hover right shin on top of left, lower and lift right shin keeping shin parallel to ground, (2) keep right shin hovered and parallel, add slight external rotation to tap heels together, return to parallel, (3) keep right shin hovered and parallel, add slight internal rotation to tap knees together, return to parallel, (4) bouncing clam, (5) kick right leg forward, leg is straight, internally rotate foot, lower and lift leg
5. Arms facing front, foot bar to right, strap in left hand, ball in right hand 1 blue (medium) (1) hug a tree, pass ball hand to hand, (2) hands in front of chest, bend and extend arms keeping hands in front of chest the entire time, (3) oblique twist to right
6. Reverse knee stretch, ball between thighs 1 blue (medium) (1) reverse knee stretch | add little pulses | static hold
7. Repeat arm series from #5 on opposite side, 1 blue (medium)
8. Repeat side lying glute series from #4 on opposite side, 1 blue (medium)
9. Repeat abs series from #3 on opposite side, 1 blue (medium)
10. Pulling straps on long box 1 red (heavy) (1) arms to T, press hands back a couple inches and hold - lower and lift hands towards rails, return to T, (2) T press, (3) arm circles
11. Short box abs, ball in hands, all springs on (1) hands in front of chest, arms long, ball in hands - lean back halfway, return to seated, (2) bring ball to chest when leaned back, reach hands up and over, lower in front of chest with arms long when returning to seated (circular motion), (3) hold halfway back, rainbow arms side to side tapping ball to corners of box, (4) arms long, twist side to side, (5) sit tall, arms long, rotate to left and hold, lean back at a diagonal, return to twisted seat | option to add halfway pulse, (6) twist to right and repeat #5 on right side
12. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) straight leg lower and lift, Pilates A when legs are towards ceiling, Pilates V when legs are at 45, (2) hip circles, feet in Pilates V, (3) reverse direction of circle, feet in Pilates A, (4) frog bend and extend, (5) hamstring stretch

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.