For members

Box & Ball: Plank, Squat & Arm Series

From the down stretch in the well through squats at the box to the arm series, almost all on one light spring

With exercise videosBeginner50 minStrengthFull-bodyShort boxPilates ball

An entry-level flow with the box and the ball. It opens in the well with a down stretch, a plank and a leg series with the knee on the headrest. Then a squat series and an inner thigh series with the foot on the box, an arm and leg series in quadruped on the box, rows and triceps kneeling, and a crunch with the ball at the back. To finish, a knee hover and drawing the carriage in to the hands.

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

① Down Stretch, Plank & Leg Series with Knee on the Headrest
② Squat Series with Foot on the Box & Ball
③ Inner Thigh Series with Foot on the Box & Ball
④ Arm & Leg Series in Quadruped on the Box
⑤ Kneeling Arm Series on the Box: Row, Twist & Long Strap
⑥ Triceps in the Long Strap with Hinge at the Box
⑦ Crunch with Ball at the Back & Leg in the Long Strap
⑧ Knee Hover & Carriage Pull to the Hands

Cool-down

1 exercise

Included in the plan

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

Unlock with a membership

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