For members

Band & Ball: Bridge, Lunge & Long Box Series

With the resistance band and the ball, from lying on your back to a squat at the short box

With exercise videosBeginner50 minFoundationsFull-bodyResistance bandPilates ballLong boxShort box

An entry-level flow with the band and the ball. It starts on your back with the band around the thighs: an arm series in the straps, a glute bridge and a crunch with bicycle. Then the long box goes on the Reformer: kneeling lunge, the legs in the long straps, a seated arm series, an arm press lying prone and side-lying work with the ball under the ribs. To finish, a squat at the short box with the ball between the knees.

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

9 exercises

① Arm Series in the Straps with Band in Tabletop
② Glute Bridge with Band around the Thighs
③ Crunch, Twist & Bicycle with Band around the Feet
④ Kneeling Lunge with Knee on the Long Box
⑤ Legs in the Long Strap with Elbows on the Long Box
⑥ Arm Series in the Short Straps Seated on the Long Box
⑦ Swan & Arm Press on the Long Box
⑧ Side-Lying with Ball under the Ribs on the Long Box
⑨ Squat at the Short Box with Ball between the Knees

Cool-down

1 exercise

Included in the plan

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

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