(A) Bridge Single Leg Up Downs

While lying on your back with your feet flat on the floor shoulder width apart and your knees bent allow for a lordotic/curve in your lower back. Now brace your core to ensure no spinal movement takes place during any of the bridge. While maintaining your core brace, raise your hips off the ground as you push your knees to the sides about 2-4 inches. Now brace your core even harder and push your right foot firmly into the ground as you raise your left leg straight up until your knee is fully extended. You should feel a very strong right glute contraction and an increase in challenge to your core. If your hamstring is cramping on the supported leg you are under-utilizing your glute; simply push your right knee a couple of inches further to the right side and focus on your right glute and you should feel the hamstring relax. Be sure to not go up too high as you will be potentially hyper extending your spine which may cause some irritation and pain. Now with your core brace held, lower your body back to the ground while maintaining the outward position of your knee (to ensure your hamstring doesn’t cramp on the way down!). Once you are on the ground, continue to hold your core brace and raise up again on THE SAME SIDE. Perform 10-15 reps per side. Your goal should be 10-15 reps per side for 3 sets.