Purpose- Opens up hips, strengthens back and thighs
Preps- Coccyx curls, Bridges, Footwork , Breathing on the Cadillac
Form- lift hips up several inches so they hover at point where you feel your glutes/hamstrings the most, press shoulder/hands into carriage, feet wide on footbar, straighten legs, pelvis stays low and level
*May not be appropriate for those with low back problems where spinal extension is not well tolerated (disc injuries or stenosis).
Modifications- feet in V position for more support, don't straight legs fully, only bridge and no pressing out, Magic circle/ball in thighs as place holder for more stability
How to Advance- remove springs for less resistance, single leg version, change rhythm of the movement (faster/slower)