During this exercise the students will be working in to the hamstring and glute area, which is so important to build strength for stability and allegro strength. The exercise ends with a hamstring release.

Starting Position: Have the students lie on the mat with the feet in parallel, placed on the Pro Ball, and the arms resting by the sides with palms facing up.

Steps:

1. Have the students lift into a bridge and perform 6 knee openings.
2. They will then lower the hips and press back up into the bridge.
3. Repeat the 6 knee openings.
4. Repeat this sequence one more time.
5. They will then roll back down and roll the ball in.
6. Have the student grab one leg, extend it, and pull it toward the head with a flexed foot. Repeat with the other leg.
7. They will then lower the leg to the ball to finish.