Bridge – Hold + Pulse (Ball Between Thighs)
- Equipment: Reformer
- Category: Leg Work
- Level: Beginner
- Body position: Supine
- Repetitions: 6-10 reps
- Springs: 1 Red + 1 Blue – 2 Red
- Headrest: Down
- Footbar: High
- Prop: Ball
Starting position
Lie supine with feet on the footbar hip-width apart and a small ball placed between the inner thighs. Arms long by the sides, neutral spine
Instructions
Exhale to articulate the spine off the carriage into a bridge, lifting the pelvis until the body forms a long line from shoulders to knees. Hold the bridge and perform small controlled pulses by slightly lowering and lifting the pelvis without losing height or ball connection. Inhale to maintain control, exhale to articulate back down at the end
Teaching cues
- Initiate from pelvis
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