S3: Bridge progression on one leg
Key instructions
Lie on your back with your legs bent and your arms on the floor, with your feet an equal distance from your pelvis.
Exhale and gradually tighten your core, pushing through your heels to lift your pelvis. Aim for full-body alignment. If this feels uncomfortable or painful, lift your pelvis less high.
Straighten one leg (if this is difficult, do not straighten it completely).
Breathe in and control the descent onto one leg/foot, keeping your core engaged and controlling your pelvis.
Repeat (complete all reps on one side before switching).
Sets x reps
2x8-10 repetitions per leg
Rest between sets: 30 sec to 1 min 30
