Bridges work your core and posterior chain. This warmup is excellent.
Keeping a straight line from your head to your knees, bend your elbows to lower yourself. Maintain a 45-degree elbow angle.
Put your hands beneath your shoulders and your feet together in a high plank. With your core engaged, tilt your hips up and back into the Downward Dog stance. Your body and ground should create a triangle. Maintain your neck. Face your fee
Get on all fours with your hands and knees aligned. Keep your back straight and push your right foot out to the imagined wall behind you. Toes should point down throughout. Maintain a square hip position. Top-down buttock squeeze.
Start on all fours with your hands under your shoulders and your knees under your hips. While maintaining your neck neutral, extend your left arm and right leg. Pause for two seconds. Keep your back straight and push your right foot out to the imagined wall behind you.
Plank on your forearms. From head to feet, your body should be straight. Keep your hips and lower back from sagging. Maintain the position for 30–60 seconds. Hip abduction sidewaysWhile maintaining your neck neutral, extend your left arm and right leg. Pause for two seconds. Keep your back straight and push your right foot out to the imagined wall behind you.
Lay on your left side with your right foot on the ground and your left leg straight. Raise your right leg while keeping your body stance. Keep your hips closed. Start again. Do the other side after the required amount of repetitions.Keep your hips and lower back from sagging. Maintain the position for 30–60 seconds. Hip abduction sidewaysWhile maintaining your neck neutral, extend your left arm and right leg. Pause for two seconds. Keep your back straight and push your right foot out to the imagined wall behind you.
Follow the bridge steps, but elevate one foot off the ground and bend your leg for an intermediate difficulty.Raise your right leg while keeping your body stance. Keep your hips closed. Start again. Do the other side after the required amount of repetitions.Keep your hips and lower b