1. Beginning in the bridge position with your back flat and shoulders over your wrists, bring your knees into your chest with one fluent motion, and return them back to the starting position of the bridge in the same plane of motion.
2. Repeat this movement for the designated amount of reps.

Substitutions / Variations:

Oblique Knee Ups | Bridge Knee Cross | High Knees

1. Begin by lying on your back with your arms and hands out to your side on the floor for stabilization.
2. With your knees bent and feet flat on the floor, begin to push through your heels so that your lower half raises up until it is level with your upper body and torso.
3. Squeeze your glutes, and slowly return back to the starting position and repeat for the designated amount of reps.

1. Beginning in the bridge position with your back flat and shoulders over your wrists, bring your knees into your chest with one fluent motion, and return them back to the starting position of the bridge in the same plane of motion.
2. Repeat this movement for the designated amount of reps.

1. Seated in a chair or on a bench, fold over at your hips keeping your back as straight as possible so that you are facing the floor.
2. From here with your hands dangling down in front of you and your palms facing each other, bring your arms up and out to the sides to where they are even with your body and you feel a good squeeze in the back of your shoulders and return to the starting position.
3. You can add a small amount of resistance as I have done here with canned foods or other household items.

Substitutions / Variations:

Towel Row

1. Beginning in the standing position, fold at your hips keeping your back straight with your head up until you reach a 90-degree angle with your body, ensuring to push your butt back during the movement to keep the emphasis on your hamstrings.
2. Slowly return to the starting position. You can use additional weight as I am here with a suitcase if necessary.

Substitutions / Variations:

Plank To Bridge | Bridge Walk Throughs

1. Begin with one leg behind you up on a stable, flat surface such as a chair or a bench.
2. While keeping your balance, begin to lunge keeping the weight in the heel of your front foot and come down to about a 90 degree angle.
3. Begin to press back up pushing through your heel until you are back at the starting position where you will repeat for the designated amount of reps.

Substitutions / Variations:

Curtsy Lunge | Suitcase Jumping Lunges

1. Beginning in the pushup position, you will begin by initiating a normal pushup
2. And when at the top of the movement after each rep, you will push your upper body backwards into the pike position
3. And then return back to the starting position of the pushup before repeating.

Substitutions / Variations:

One Legged Pushup | Staggered Pushup

1. Begin by lying on your back with your arms and hands out to your side on the floor for stabilization.
2. With your knees bent and feet flat on the floor, begin to push through your heels so that your lower half raises up until it is level with your upper body and torso.
3. Squeeze your glutes, and slowly return back to the starting position and repeat for the designated amount of reps.

Substitutions / Variations:

Glute Kickback | Single Leg Glute Bridge

1. Begin standing. Fold over at your hips keeping your back as straight as possible so that you are facing the floor.
2. From here with your hands dangling down in front of you and your palms facing each other, bring your arms up and out to the sides to where the dumbbells are even with your body and you feel a good squeeze in the back of your shoulders
3. Return to the starting position.

Substitutions / Variations:

Rear Deltoid Raise | Pendulum Reverse Flyes

1. Starting in the standing position, fold over at your hips while keeping your back straight and let your arms dangle down while holding the suitcase or item of choice.
2. From here, row the suitcase up to your chest while getting a good squeeze in your back before returning to the starting position to repeat.

Substitutions / Variations:

Towel Lat Pull | Pullovers