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

Class notes:
1. Core warmup with ball & jump board 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) toes on jump board, feet parallel and touching, ball under heels, hands behind head, chest lifted - press out and in, (2) press away and hold - march legs, (3) hold with right leg in table top - press out and in, add extension of leg over jump board as carriage comes in, (4) repeat #3 on opposite side
2. Supine heavy jump set with ball 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) ball in hands, hands to ceiling, feet Pilates V - jump and add pulse into ball with hands, (2) feet wide v, elbow tap arms, (3) feet parallel hip width distance, tricep press in arms, (4) ball between knees - jump and lift legs slightly, (5) moguls
3. Arm jumping facing front with jump board to right seated in a z sit position, ball in left hand, left arm holds in a T (1) jump with right arm, (2) add lift of right arm, (3) add rotation alternating side to side
4. Side lying jumping with ball, right forearm on headrest, ball under right hip, left hand to ceiling 1 red (heavy) (1) jump with left leg, (2) add lift of left leg, (3) sweep left leg forward, (3) sweep left leg back
5. Supine jump set with ball 1 red (heavy) (1) left leg in table top, ball in left hand pressed against left thigh, chest lifted, right hand behind head - single leg jumping, (2) add lift of right leg, (3) straighten left leg, press ball against thigh with left hand - single leg jumping, (4) move right leg out and in, (5) hold with right leg extended, foot on jump board - crunch and roll ball up left leg, (6) repeat 1-5 on opposite side
6. Repeat side lying jump series from #5 on opposite side
7. Repeat arm jumping series from #3 on opposite side
8. Abs supine on carriage facing straps, ball between shoulder blades, straps over knees, legs in table top 1 red (heavy) or 1 blue (medium) (1) single toe tap, (2) double toe tap, (3) single leg stretch, option to add extension in chest over ball as leg extends, (4) double leg stretch, option to add extension in chest over ball as legs extend
9. Cool down 1 red (heavy) (1) eve’s lunge right | add rotation | add lateral flexion, (2) half split right, (3) repeat 1-2 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.