Live stream preview

Watch this video and more on SPEIR ON DEMAND

Watch this video and more on SPEIR ON DEMAND

Start your free trial Learn more

Already subscribed? Sign in

Athletic Flow 14

Intermediate/Advanced • 45m
4 comments

45 minutes of full body work using a looped band and sitting box.

Props:
* Looped band (light-medium resistance recommended for range)
* Sitting box

STARTING POSITION
All springs on
Footbar in middle, upright position
Loops preset on pegs
Headrest up

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

*all springs on is 2 red springs, 1 green spring, 1 blue spring, 1 yellow spring

Up Next in Intermediate/Advanced

  • Athletic Flow 13
    40:14
    Athletic Flow 13

    Athletic Flow 13

    40 minute of full-body focused exercises using the small ball! Exercises include flying jumps off the footbar, kneeling swakati for the arms and upper body, and seated core work using the ball on one light spring.

    Props:
    * Small Ball
    * Looped Band

    This flow is for an intermediate level.

    STARTI...

  • Dumbbell Sculpt 2
    46:11
    Dumbbell Sculpt 2

    Dumbbell Sculpt 2

    This 45 minute workout uses a set of 5 lb. and 3 lb. dumbbells to challenge, strengthen and sculpt the entire body.

    Props:
    - 5 lb. dumbbells
    - 3 lb. dumbbells
    - Sitting box

    STARTING POSITION
    All springs on
    Footbar in middle, upright position
    Loops preset on pegs
    Headrest up

    OUR SPRINGS
    Green- ...

  • 20 Minute Core 1
    20:36
    20 Minute Core 1

    20 Minute Core 1

    Flow through 20 minutes of a core-based flow that uses the ball to intensify the connection to the core. Movements include seated ball core work on one spring, unilateral looped work, and knee pulls.

    Props:
    Ball

    STARTING POSITION
    1 Red Spring
    Footbar in middle, upright position
    Loops preset on ...

4 Comments

×