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, but you will need a sitting box.

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.