Instructions:
1. Position foot so that the leg remains at 90 degree angle
2. Exhale pushing hips to ceiling keeping the core engaged
3. Arms crossed the chest for harder variation
bridge
Fitball Bridge
Instructions:
1. Feet placed flat, knees bent at 90 degrees. Engage lower core
2. Exhale as the hips push up distributing the weight on the top of the shoulder blades
3. Arms may be at the side or a harder variation would be to cross the arms over the chest
Stagnation Therapy 