(A) Bridge From Bench (Hip Thrusters)

From an exercise bench, couch or bed (please ensure the aforementioned is STABLE AND DOESN’T MOVE) place your shoulder blades and upper back on the object holding you. With your hips bent toward the ground, brace your core, push your knees to the side (to ensure glutes are activating) and raise up until your quads (thighs) and abdominals (stomach) are in a straight line (be sure not to hyper-extend your spine at the top). While maintaining a good core brace hold for 2 seconds and lower yourself back to the start position while pushing your knees to the side. That’s 1 rep. Do 10-15 reps with 2 seconds hold at the top for 3 sets.