Bridge Series with Shoulders on the Box

Spring Setting and Key Facts

Springs

1× light

Reps

6–8 reps per variation

Level

Intermediate

Equipment

Reformer, Short box

Body area

Glutes, Legs, Core, Hips

Muscles

Glutes, Hamstrings, Core

Starting Position

The box over the springs, shoulder blades resting on the box, hands behind the head, feet on the shoulder blocks — on the heels is easier, on the balls of the feet harder.

Step-by-Step Flow

1. Glute bridge.
2. Pulses.
3. Single leg glute bridge, the other leg in tabletop.
4. Hold the glute bridge at the top and extend the leg on the shoulder block as far forward as you can.
5. Hold the leg on the shoulder block extended as far forward as you can — for 10 counts.

Cues for Teaching

• Lift the hips until shoulders, hips and knees form one line — don’t arch the lower back.
• The knees stay hip-width, they don’t fall in.
• As the leg extends, the pelvis stays lifted and level.