Keep your rib cage aligned over your pelvis. DO NOT BACK BEND!
Tuck your tailbone and draw your pubic bone forward as you pull your knee backward.
Hold for 60 seconds.
Start hanging on something low where your feet can easily touch the ground.
Grip the bar strongly with your entire hand. Can you feel the pinky finger edge of your palm hold as strongly as the thumb side of your hand?
Imagine that you are going to break the bar with the strength of your shoulders and grip.
Keep your ribs down and aligned over your pelvis.
How long can you hold?
Eventually move onto something high enough for your feet to dangle.
Elbows directly under your shoulders.
Forearms parallel to one another.
Press your forearms and inner wrists strongly into the floor.
Head, ribcage and pelvis on the same horizontal plane.
Hold for 5 - 10 breaths.
Set a cable or band to chest height.
Stand a couple feet away from the cable or band.
Stand with your feet directly under your hip bones.
Align your rib cage directly over your pelvis.
Press the cable or band directly out in front of you.
DO NOT allow the band to pull your body into a rotation. Can you feel your abdominals engaging to resist the rotation?
Hold for 5 seconds.
Breathe easily through your nose. Keep your shoulders, neck and jaw relaxed.
Repeat for 5 - 10 repetitions.
Once you are able to successfully hold a Hip Bridge for 30 seconds for 3 sets, you are ready to attempted the Hip Bridge March.
The key points from the Hip Bridge exercise also apply to the Hip Bridge March: Keep your full foot on the floor, keep your feet and knees aligned with your hip bones and pointing straight forward.
Hip Bridge March #1:
Transfer your weight to your RIGHT side, particularly feeling for the muscles of your right butt and hamstrings.
Pick your LEFT heel off the floor.
Continue to root down strongly through your right foot.
Do not allow your hips to shift or drop.
Do not allow your spine to back bend.
Can you feel the butt and hamstring of the grounded leg? Can you keep your hips high and your pelvis level?
Pause in the top position and hold for 5 - 10 breaths.
If your hamstring muscles on your right leg cramp, stop and reset. Do the movement again while attempting to recruit more butt muscles.
Repeat the movement with your left foot on the ground and your right heel off the floor.
Perform 3 - 5 reps on each leg.
Hip Bridge March #2:
Once you master Hip Bridge #1, begin to lift the entire foot off the floor. All the same alignment points apply.
After several hours at the computer, this is one of my favorite ways to refresh:
1) SPLIT STANCE WINDMILL: Stand with your inside leg forward. Ground strongly into your feet, particularly through the heel of your outside leg. Keep the frontal hip point of your outside leg moving back. Rotate from your chest and upper back. Watch your hand with your eyes as you rotate. Keep your legs grounded and your pelvis still. Keep the front of your rib cage moving down and back. Keep your bra-line full. Breathe easily through your nose with a relaxed abdomen. 5 - 10 repetitions.
2) SPLIT STANCE STATIC ROTATION: Ground strongly through both feet. Keep your pelvis facing forward. Turn your chest toward the wall without moving your hips. Keep the front of your rib cage moving down and back with your bra-line full. Look toward your extended hand. Use your other hand on the wall for assistance. Breathe easily for 5 - 10 breaths.
3) CHEST STRETCH: Keep the hand of your inside arm firmly anchored on the wall. Imagine you are trying to palm the wall like a basketball. Turn your chest away from your extended arm. Press into the pinky finger edge of your inside hand. Breathe easily for 5 - 10 breaths.
4) ACTIVE ROTATION: Hinge at your hips and rest your butt against the wall. Press both sitting bones into the wall with equal pressure. Rotate through your chest and attempt to open your breastbone to the sky. Watch your moving hand with your eyes. Your extended arm follows your chest, but does not lead the way. Keep your extended arm in the same plane as your shoulder. Do not throw your arm back. Keep both sitting bones pressing equally into the wall. Breathe easily. 5 - 10 repetitions.
4) DANCE!!!! Of course!
Keep your mid-back in contact with the floor.
Actively press everything from your mid-back and higher into the floor.
Can you press the back of your head into the floor? Your bra-line? Your upper back? The back of your wrists? Can you externally rotate (open) your shoulders and feel a stretch through your chest? Can you keep your neck, jaw and face relaxed? Can you feel the top of your shoulder blade move toward the floor as the tip of your shoulder blade moves into your body?
Press actively down for 30 seconds and repeat for 3 total rounds.