Glute Bridge with Alternating Overhead Reach
To do the Glute Bridge With Alternating Overhead Reach, set up as if you are doing the Basic Glute Bridge. Lie on your back with your knees bent and feet flat on the ground. Your feet should be about hip-width apart and your knees should be in line with your feet and hips. Your feet should be just beyond your fingertips when you stretch your arms down by your sides.
For this variation, you can leave your arms down by your sides; however, bending your elbows can help you get a little more leverage for the bridge and reach.
Then driving through your heels and upper back bridge up, bracing your abs and squeezing your glutes to extend your hips. As you bridge up, reach one arm up and across your body to try and touch the ground on the opposite side just above your shoulder.
Stretch your back and feel your spine twisting and extending to reach, but do not hyperextend your low back to reach overhead. You want to get the mobility out of your mid and upper back not your low back.
Hold for a second or two then bring your arm back across and down to the ground as you lower down out of the bridge.
Then bridge back up and reach the opposite hand across and overhead.
You should feel your glutes working to help you bridge up and may even feel one side slightly take over as you reach overhead. This move will force each side to work slightly independently.