HOW: Begin with your mid-back against a bench or elevated surface with your feet hip width apart. While keeping your chin tucked, thrust your hips towards the ceiling. At the top of the hip thrust elevate one leg off the floor and slowly descend...

HOW: Begin with your mid-back against a bench in a staggered stance position. While keeping your chin tucked, thrust your hips towards the ceiling. Focus on driving into the floor with your heels and tuck your tailbone (AKA posteriorly tilt your pelvis) at the...

HOW:  Start on your back with one knee bent on the floor, with the opposite leg perform a straight leg raise. Next, drive your heel into the ground and lift your hip up towards the ceiling with the bent knee. At the end position...

HOW:  Start on your back with a resistance band placed slightly above your knees. Bring one leg in towards your chest, with the leg on the floor drive in with your heels to lift your hips up towards the ceiling. At the end position...

HOW:  Perform a single leg bridge by driving your heel into the floor to lift your hips up towards the ceiling. While maintaining this position, with the opposite leg perform a straight leg raise staying strong in your thigh to keep your knee straight,...

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