- 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.
- 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.
- 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 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.
