Shoulder Bridge Progression - Heels Down Toes Up - Pulses

GOAL: Strengthen and tone the butt and legs and support the pelvis

SET-UP: Supine

PROPS: Theraband, Small Ball

REPETITIONS: 8x

DETAILS: Start with foot flexed - heels down, toes up. Inhale breathe into the back and sides of the ribcage. Exhale draw the belly button to your spine to stabilize the pelvis and then hinge the hips off the mat. Imagine digging your heels as you lift and lengthening from the hips over the knee caps. Inhale keep your belly button connected as you lower an inch. Exhale lift the hips back up. Repeat. Lower your body in one piece back to the mat. Try and avoid articulation in this exercise. Imagine instead your pelvis and hinge and keeping the spine long and connected throughout the exercise.