This exercise addresses the common issue of weak and improperly functioning hamstrings, which can lead to an over-reliance on the quadriceps. This multifaceted exercise aims to strengthen, stretch, and relax the hamstrings, making it a valuable component of the warm-down phase in a PBT class.

Preparation:

Ensure students are positioned correctly with their backs on the mat and feet placed on two fusion balls, knees bent.

Steps:

1. Initiate the exercise by guiding students into a bridge position, supporting the sacrum with their hands if needed.

2. Guide students through a controlled extension of legs in parallel, focusing on maintaining pelvic stability. This movement should be performed four times.

3. Encourage students to feel the activation and elongation of their deep hamstring muscles.

4. For added challenge, have students alternately move their legs in and out six times, with the option for beginners to support their sacrum.

5. Instruct the students to un-bridge and turn to face the opposite side, placing hands on the fusion balls to support a gentle roll down and upper body lift to a seated position, and incorporating head rolls for relaxation. Repeat.

6. Conclude with rolling the fusion ball around the legs as the body lengthens forward and recover. Reverse this action. Repeat and slowly roll the body down to the mat and relax.

Focus:

Stress the importance of correct pelvic alignment and engagement of the hamstrings to facilitate turnout.