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Bridge Series

Both Repertoire Beginner Spinal Articulation & Glutes 3 steps

Floor bridge to single-leg and box variations, taught in this order: build segmental articulation and glute strength flat on the carriage, load one side, then take the same pattern onto the short box.

1. 1
   Foundation Glute Bridge Series

   Beginner · Both

   Pelvic tilt → glute bridge → pulses: the flat bridge with both feet on the bar.

2. 2
   Progression Single Leg Bridge

   Intermediate · Both

   Load one side once the two-foot bridge is controlled and the hips stay level.

3. 3
   Peak Short Box Series: Semi-Circle

   Intermediate · Classical

   The same bridge pattern from the short box with the feet on the bar — the classical peak of the family.

Steps are real exercises, so each one keeps its own setup, cues, and progressions — and this sequence can be dropped into a lesson as a single slot.