Footbar Ring Glute Bridge

Place your heels on the footbar, lift your hips into a glute bridge, squeeze the PILAT3S ring at the top of the movement, and lower through the spine.

1. Squeeze PILAT3S ring at top range.
2. Top range pulses.
3. Hold.

1R, 1B, 1Y.

Up.

Inhale to prepare, exhale to lift hips. Exhale to squeeze ring.

Develop strength of the core, gluteals, adductors, abductors, and hamstrings.

PILAT3S ring needed.

Progression: Fewer springs.

Regressions: More springs.

1. Add different arm movements.
2. Add more inner thigh squeezes.