Footbar Glute Bridge

Place heels on the footbar, lift hips slowly into a glute bridge, hold at the top, then lower through the spine.

1. Pulses at top range.
2. Hold.
3. Hamstring curls.
4. Single leg lifts.

1R, 1B, 1Y.

Up.

Inhale to prepare, exhale to lift hips. Inhale at the top, exhale to roll down.

To mobilise the spine, find abdominal, gluteal, and hamstring connection.

Option to add PILAT3S Ball.

Progressions: Less springs.

Regressions: More springs.

1. Single leg lifts.
2. Add arm options..
3. Inner thigh ball squeezes.