For the advanced practitioner! This 45 minute workout requires no props, and flows through advanced movements and techniques, with a special emphasis on extension and spinal movement.

In this workout, you can expect more complicated choreography playing on stability and instability. Exercises include high bar semi-circle, teaser on a short box, unilateral twisted supine arms, and wheel over the short box.

You don't need any props for this workout.

This is the second workout of three workouts that Speir lead instructor Abe Ahern crafted just for our On Demand family!

STARTING POSITION
1 red spring on
Footbar in middle, upright position
Handles preset on pegs
Headrest down
Sitting box nearby

OUR SPRINGS
Green- Heavy
Red- Medium/Heavy
Blue- Light
Yellow- Extra Light

*all springs on is the equivalent of 2 reds, 1 green, 1 blue, and 1 yellow.