Long Box in the Well: Lunge, Hinge & Arm Series
Start without springs, then standing in the well and seated on the long box
An intermediate flow that starts with no springs at all: a glute bridge with the heels on the frame and the band over the thighs, then toe taps with the ball between the knees. Then the long box goes on the carriage: a lunge with twist and a hinge squat in the well, both with the ball at the box, an arm series lying on your side and one seated. To finish, seated footwork with the ball behind your back and tricep dips at the box. Eight exercises, each side on its own.
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 exerciseExercises
8 exercisesCool-down
1 exerciseFor every exercise: starting position, spring setting, reps, cues and the step-by-step sequence.
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