Mark Verstegen: And help us demonstrate some of these exercises we have Jacqueline Kirk(ph). Jacqueline, welcome!
Jacqueline Kirk: Thank you, Mark.
Mark Verstegen: We are going to start right away with Glute Bridges. Jacqueline is going to hop right down in the court. Put her arms right out other side, she is going to take her bellybutton, squeeze her right into the court, that will help lock in the center of her body. She is going to take her toes right in towards the shins and now Jacqueline is going to fire her glutes elevating her hips up, creating a straight line between her knees, her hips and her shoulders. Dropping back down till just the shot is hit and then elevating again. You have to make sure that our glutes are turned on to help improve our speed.
The next progression is this that Jacqueline start all the way up and we will call this marching. Jacqueline is going to make sure that her hips do not move here and she is just going to gradually lift up one knee with no movement and then drop it back down, really push out to the right side now, lift up the opposite knee and notice that the hips don't change. We will do this for desired number of reps.
Now the last progression is Jacqueline is going to start all the way back down. That bellybutton is really going to lock in and Jacqueline is simply going to take her knee and squeeze it right toward chest. This is going to lock in, your torso and now Jacqueline is going to push out of her heel and now create a straight line from her knee, right down to her shoulder and this is a much tougher progression and again make sure that the hip stay even and we can really activate and feel that right through the glutes. This is the Glute Bridge.
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