Starting springs: 2 reds (heavy) and 1 blue (medium)
Props: sitting box, ball, light set of weights

Class Notes:
1. Footwork with weights 2 reds (heavy) and 1 blue (medium) (1) arches on feet parallel hip width distance - marching footwork with bicep curl arms | hold halfway - marching with alternating bicep curl, (2) toes on Pilates V - marching footwork with tricep press arms | hold halfway - marching with alternating tricep press
2. Bridging 2 reds (heavy) and 1 blue (medium) or 2 reds (heavy) (1) feet parallel hip width distance, articulate lower and lift, (2) hold high bridge, right leg in table top - lower hips halfway with right leg in table top; lift hips and extend right leg over foot bar, (3) hold high bridge, right leg to ceiling - lower hips halfway with right leg to ceiling; lift hips and lower right leg, (4) hold high bridge, right leg to ceiling - draw little circles with right leg, (5) repeat 2-4 on opposite side
3. Supine arms and abs on long box facing straps, ball between shoulder blades, legs in table top 1 red (heavy) (1) bicep curl | add single leg stretch legs, (2) T press | add double leg stretch legs, (3) wide row | hold legs at 45
4. Back lunge with weights 1 red (heavy) or 1 blue (medium) or 1 yellow (light) (1) right foot on platform, left foot on carriage, weights in hands, arms by side - back lunge with dead lift, (2) scooter with narrow row, (3) hold halfway - tricep kickback, (4) repeat 1-3 on opposite side
5. Arms facing front, foot bar to right, left foot on head rest, right knee on carriage, strap in left hand 1 blue (medium) (1) hug a tree, (2) oblique twist, (3) combine 1 & 2, (4) punch left arm across body, rotate to look at left hand
6. Bird dog facing foot bar, left hand on carriage, knees on carriage, ball in right hand pressed against foot bar 1 blue (medium) or 1 red (heavy) (1) bend and extend right arm, (2) extend left leg and hold - continue to bend and extend right arm, (3) bend right elbow and lower left leg; extend right arm and lift left leg, (4) repeat 1-3 on opposite side
7. Unilateral supine arms, strap in right hand, right knee in table top, ball behind right knee 1 blue (medium) or 1 red (heavy) (1) tricep press, bend and extend left leg to match arm, (2) straight arm lower and lift, lower and lift left leg to match arm, (3) T press, open and close left leg to match, (4) circles with arm and leg in opposite direction of one another, (5) repeat 1-4 on opposite side
8. Repeat arms series from #5 on opposite side 1 blue (medium)
9. Feet in straps with weights 1 red (heavy) and 1 blue (medium) or 2 reds (heavy) (1) legs in table top - extend legs to ceiling, return to table top | elbow tap arms, (2) legs bend and extend to 45 | hammer curl arms, (3) straight legs open and close | T press in arms, (4) straight legs lower and lift | straight arms lower and lift, (5) set weights by side - 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.