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 calf raise, (2) arches on, wide v | add clam shell when 1 inch from stopper, (3) heels on feet touching | add pulse when 1 inch from stopper
2. Bridging 2 reds (heavy) and 1 blue (medium) (1) feet Pilates V - articulate lower and lift, (2) hold high bridge - clam shells, (3) halfway hip dip, (4) option to progress to halfway knee extension
3. Abs seated on carriage facing front, foot bar to right, forearms on carriage 2 reds (heavy) and 1 blue (medium) (1) march legs up and down, (2) scissor toe taps, (3) hold legs in table top - single leg toe tap
4. Lower body standing on carriage facing foot bar, hands on foot bar, all springs on (1) extend right leg back - bend and extend left knee, (2) hold left knee bent - lower and lift right leg, (3) rainbow right leg side to side,(4) repeat 1-3 on opposite side
5. Bird dog facing foot bar, long box on floor pressed against rails and foot bar, hands on front part of box, right knee on box, left foot against shoulder block 1 blue (medium) or 1 red (heavy) (1) left foot externally rotated on shoulder block - press out and in | hold halfway - little pulses, (2) left foot parallel to shoulder block - press out and in, (3) press carriage out and hold - option to extend right arm forward, static hold
6. Arms facing front seated on long box 1 blue (medium) (1) goal post, (2) overhead press, (3) hands behind head - assisted side over away from straps
7. Abs seated on long box facing straps 1 blue (medium) (1) hands in loops, hands touching - roll back halfway and return to seated
8. Repeat arm series from #6 on opposite side
9. Repeat bird dog series from #5 on opposite side
10. Cool down 1 blue (medium) or 1 red (heavy) (1) flow from child’s pose to swan, (2) hold child’s pose - twist right arm across body to rest on rails, (3) repeat #3 on opposite side

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.