Footbar Ring Glute Bridge

Place heels on the footbar, lift hips into a glute bridge, squeeze the 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. Inhale at the top, exhale to roll down.

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

PILAT3S ring needed.

Progressions: Less springs.

Regressions: More springs.

1. Add different arm movements.
2. Add extra inner thigh squeezes at top range.