Starting springs: 2 reds (heavy) + 1 blue (medium)
Props: sitting box

Class notes:
1. Footwork 2 reds (heavy) and 1 blue (medium) (1) heels on Pilates V | hold halfway, little pulses, (2) toes on, wide v | hold halfway, little pulses, (3) arches on feet and knees touching | hold halfway, little pulses
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet wide v - pelvic rocks, (2) articulate lower and lift, (3) hold high bridge - open and close knees, (4) feet Pilates V - hinge lower and lift, (5) hold high bridge - alternating hip dips
3. Supine abs 2 reds (heavy) and 1 blue (medium) (1) single leg stretch, (2) double leg stretch, (3) single straight leg stretch, (4) double straight leg stretch, (5) criss cross
4. Bird dog with long box on floor next to carriage, pressed against carriage and foot bar, carriage is to left when facing shoulder blocks, hands on front part of box closer to shoulder blocks, knees under hips on box 1 blue (medium) or 1 red (heavy) (1) left hand on shoulder block - press carriage out and in, (2) extend right leg back - draw right knee and left elbow in, press arm and leg back out, (3) extend right leg, draw carriage halfway in - little pulse in left arm, (4) hold carriage halfway in - lower and lift right leg
5. Arms facing front seated on long box, foot bar to right 1 blue (medium) (1) strap in left hand - hug a tree, (2) shave the ear, (3) strap in right hand - pull out to T
6. Repeat arm series from #5 on opposite side 1 blue (medium)
7. Repeat bird dog series from #4 on opposite side 1 blue (medium) or 1 red (heavy)
8. Feet in straps 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) frog bend and extend, (2) open and close straight legs, (3) hip circles, reverse direction, (4) 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.