Bridge and Turn

The lesson

1. 01

   Both feet planted, close to you

   On your back, knees bent, heels within fingertip reach. Arms out to the sides on the floor.

2. 02

   Drive through one foot

   Push hard through one heel so the hips come up. That foot does all of it; the other is along for the ride.

3. 03

   Turn the hips over the far shoulder

   As the hips rise, turn them up and over toward the opposite shoulder, rolling onto that shoulder as you go.

4. 04

   Finish on one foot and one shoulder

   The top of the movement is you balanced on the driving foot and the far shoulder, hips as high as they go. Look where your hips are pointing.

5. 05

   Come back down and change sides

   Lower under control the way you came up, settle, then drive through the other foot the other way.

6. 06

   The easier version

   Keep both feet down the whole time and turn the hips only as far as they go without the shoulder leaving the floor.

7. 07

   The test

   The driving glute should be doing the work and the hips should be the highest point. If you are pushing yourself over with your hands, drive harder through the foot instead.