To complete this workout, do each move 20 times (or 10 times per side). Once all exercises are complete, lower back to the ground and rest for 30-seconds. Do this at least once more.
All moves will be done in bridge position. Get into bridge with the feet flat on the floor facing forward hip width apart, knees at 90 degrees, and the pelvis raised as high up as possible.
BRIDGE DIPS Part I: Start in bridge pose then slowly lower the body so the bum is about an inch off the ground. Hold, then slowly rise back up to starting. Do this 20 times.
BRIDGE DIPS Part II: be sure to keep all strain off the lower back. This is easiest by slowly lowering the back one vertebrate at a time.
WIDE LEG BRIDGE DIPS Part I: This is very similar to the original bridge dips with a wider stance. Separate the feet so they are almost shoulder width apart and rotate the toes out about 45 degrees.
WIDE LEG BRIDGE DIPS Part II: Slowly lower down so the bum is almost touching the ground. Hold, then return to starting. Complete 20.
RAISED LEG BRIDGE DIPS Part I: Oh, you will feel this! For this move, you are doing the same thing as the original bridge dips, but with the right leg raised straight in the air.
RAISED LEG BRIDGE DIPS Part II: Complete 10 bridge dips with the right leg straight up and the toes pointed. Intermediates can keep the right leg parallel to the ground. Complete 10 per side
BRIDGE POSE LEG EXTENSIONS Part I: Start in the tradition bridge position, then slowly raise the right foot so it is perpendicular to the ground, hold, then lower the leg down so it is parallel.
BRIDGE POSE LEG EXTENSIONS Part II: When raising the foot upward, flex the foot, then, point the toes when lowering down to the ground. Keep the hips high and even. Complete 10 per side
BRIDGE POSE SIDE EXTENSIONS Part I: This is very similar to the previous exercise, but the leg will extend to the side instead of up.
BRIDGE POSE SIDE EXTENSIONS Part II: it is super important to keep hips level. For this move, it is better to keep the leg in line with the hip than to have it high up in the air. Complete 10 per side
MINI BRIDGE RAISES Part I: This will be the greatest gift you will ever give your lower back. Start in the traditional bridge pose then lower so your bum is about an inch off the ground.
MINI BRIDGE RAISES Part II: Contract the bum muscles so your it rises up two inches, hold, then relax so you are about 1 inch off the floor. Complete 20 without letting your bum touch the ground.
BRIDGE POSE CALF RAISES Part I: Start in bridge pose. Raise the feet to releve so the balls of the feet and the toes are on the ground. Hold, then lower. The pelvis should be as high as possible
BRIDGE PISE CALF RAISES Part II: For advanced, complete 10 calf raises with the right leg straight in the air, then ten with the left leg straight in the air.
You did it! now, Rest for 30-seconds and complete one more set. During the rest, I like to hold child's pose or happy baby to give my lower back a good stretch.
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