Dane Sorensen — PRO Warm-Up with Box (5 min, Level 2)

# What this warm-up does

Dane Sorensen's 5-minute PRO warm-up focuses on standing movement using the Pilates Box to prepare the whole body for the Reformer. The sequence is designed to wake up the hips, glutes, abductors, and core while improving balance and coordination before moving into more challenging Reformer flows.

# Who it's for

This is Level 2 (intermediate). It suits anyone who wants a targeted, time-efficient way to activate the lower body and rehearse movement patterns prior to a Reformer session. Options are given to increase intensity (add flow, speed, or small jumps) once alignment and control are maintained.

# Equipment and setup

• One Pilates Box (the tutorial references a 16-inch box).
• Place the Box on the floor beside the Reformer. The tutorial lists the recommended springs as "1 Box, placed on the floor beside the Reformer."
• Make sure you have space around you and that the Reformer's carriage is secure if you later use the box on or near the machine.

# Key alignment cues

• Maintain a long spine: shoulders set down the back and abdominal engagement throughout.
• Start conservative: feel the movement, then add flow, speed, or plyometrics only when control is consistent.

# Sequence overview

• Begin standing with arms stacked (described as "genie in a bottle") and tap the box with alternating feet. Start slowly, then add tempo to build heat.
• Progress to step-ups and step taps on the box, using controlled repetitions to build confidence and readiness for lunges.
• Lateral lunge with one foot on the box, toes pointing forward. Sit back into the standing leg, keep the spine straight, and ensure the knee stays behind the second toe. Repeat on both sides to stretch inner thigh and activate abductors.
• Tap the box repeatedly (16 taps per side in the tutorial) to further wake the abductor and glute medius.
• Move into a skater/bilateral lunge pattern: one foot on the box, the other off, stepping side to side and returning to a squat. The instructor suggests starting safely, then adding plyometric taps or increased speed once comfortable.

# Intensity and progressions

• Small progressions include adding flow between steps, increasing tempo, or introducing light hops. The instructor cues breath, core engagement, and shoulder stability while increasing intensity.

# Practical takeaway