Paid plan

Full-Body Flow with the Pole

Standing squats, single-side leg series and core work with the Pole

Intermediate50 minStrengthFull-bodyPole

A flowing intermediate Reformer sequence: single-side leg work lying down, ab curl with the Pole, standing squats, a single-leg Romanian deadlift and a kneeling lunge — connected throughout with the Pole.

What this plan contains

The full sequence — starting position, spring settings, cues and reps for every exercise — comes with the paid plan. Here is the structure up front.

Warm-up

1 exercise

Exercises

8 exercises

Cool-down

1 exercise

Included in the plan

For every exercise: starting position, spring setting, reps, cues and the step-by-step sequence.

€12

incl. VAT · one-off, no subscription