- Lie supine with feet on bar, legs fully extended.
- Alternate lowering one heel while the other stays lifted.
- Switch rhythmically, maintaining stable pelvis and quiet upper body.
- Continue alternating, emphasizing ankle mobility and control.
- Lie supine with knees bent, feet hip-width, arms relaxed by sides.
- Inhale to prepare, exhale and posteriorly tilt pelvis.
- Roll spine up one vertebra at a time into bridge.
- Press through legs until legs are nearly extended. Lower back to start.
- Then begin rolling your spine downward until your back is flat against the carriage.
- Lie supine with knees bent, feet hip-width and flat. Hips slightly off the carriage.
- Engage core and glutes, press through heels.
- Maintain hip position as you press.
- Lie supine, feet in straps, legs extended upward.
- Lift hips, rolling spine off carriage.
- Bend knees, bringing heels toward glutes overhead.
- Roll down slowly, extending legs to start.
