Bridge to Hamstring Series
To do the Bridge to Hamstring Series, lie on your back with your knees bent and feet flat on the ground. Start by setting up for the Basic Glute Bridge with your feet about hip-width apart and in close enough to your butt that you can basically graze your heels with your arms stretched down by your sides. Then bend your elbows to 90 degrees and, driving through your upper arms, upper back and heels, bridge up. Complete all 20 reps then move quickly right into the next bridge variation.
Then at the bottom pause and reset, placing your feet out about a foot from your butt to do the More Hamstring Glute Bridge. Your knees will still be bent, but your heels will be out further from your glutes. Keep your arms bent to 90 degrees and again drive through your upper back, arms and heels to bridge up. With this bridge you will feel your hamstrings working more than with the first. Still make sure to keep your abs engaged and feel your glutes working to extend your hips. Do not let your low back take over.
Complete all reps then quickly reset for the third move, moving your heels even further from your glutes so your legs are almost straight to perform an almost Straight Leg Glute Bridge. Bridge up with your legs almost straight. The range of motion on this bridge will be smaller. Just focus on engaging and using your glutes and hamstrings. Make sure you brace your core so your low back doesn’t take over. Don’t arch your back just to try to get up higher. Complete all 20 reps with this third bridge then rest.