For members

With the Ball: Hinge, Glute Bridge & Arm Series

With the ball and the box, almost all on one light or extra light spring

With exercise videosIntermediate50 minStrengthFull-bodyPilates ballShort box

An intermediate flow with the ball and the box. After a bend-over stretch and wrist warm-up sitting on the heels, it moves into quadruped with the ball under the knee. Then hinge and lunge with the foot on the box, triceps in the long strap with the elbow on the box, an inner thigh series with the ball under the heel, a glute bridge with the shoulder blades on the box and a crunch with the leg in the long strap. To finish, biceps curls with the knee on the box.

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

2 exercises

Exercises

8 exercises

① Quadruped with Ball under the Knee: Leg Series & Push-up
② Hinge & Lunge with Foot on the Box at the End of the Reformer
③ Hinge & Carriage Pull with Foot on the Box
④ Triceps in the Long Strap with Elbow on the Box
⑤ Inner Thigh Series with Ball under the Heel on the Box
⑥ Glute Bridge with Shoulder Blades on the Box & Long Strap
⑦ Crunch with Leg in the Long Strap, Diagonal & Twist
⑧ Biceps Curl & Arm Series with Knee on the Box

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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