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  • Footwork Heels On The Bar

    Lie supine, heels on bar hip-width, toes lifted slightly.
    Press bar away, fully extending legs without locking knees.
    Maintain neutral pelvis, ribs down, and steady core engagement.
    Bend knees to return with control, keeping heels connected.

  • Footwork High Half Toe

    Lie supine, balls of feet on bar, heels lifted high.
    Press bar away, extending legs while maintaining lifted heels.
    Keep pelvis neutral, ribs down, and core engaged.
    Bend knees to return smoothly, maintaining ankle stability and control.

  • Hip Lift

    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.

  • Hip Rolls

    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.
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