This exercise will work into the glutes and the hamstrings of the students, they will also be working the spinal articulation and getting a lovely hamstring stretch at the end.

Starting Position: Have the student lie on their back, resting the feet on the Pro Ball in tabletop position, arms by the sides, palms facing up.

Steps:

1. The student will roll up through the spine into a bridge, then drop the pelvis to lower.
2. Repeat twice.
3.  Reverse the motion: lift the pelvis, then roll through the spine to lower.
4. Repeat 2 times.
5.  They will then lift one leg with foot flexed, bring it closer with the hand to deepen the stretch.
6. Return and repeat on the opposite leg.
7. Repeat the exercise once more, this time lifting the upper body when stretching the hamstrings.