Part 1 -Lie on back, bend knee and place feet flat on floor, hip width apart and toes pointing straight ahead in parallel -Pressing feet strongly into the floor, raise hips as high as you can, using your glute muscles and hamstrings (backs of legs). Try to achieve a straight line across the front of the hip in full bridge REPEAT X 8 FULL BRIDGE, FOLLOWED BY 16 PULSES Part 2 -Repeat Part 1 with one leg raised, bridging on one supporting leg. Ensure bottom kne stays in line with centre of bottom foot REPEAT X 8 FULL BRIDGE, FOLLOWED BY 16 PULSES, BOTH LEGS Part 3 -Repeat Part 1 and 2 with HEELS RAISED. Do not lower heels for entire exercise. Ensure foot does not roll outwards over outside of foot, towards baby toe. Place more pressure under big toe and inside of foot. Keep inside of heel bone in line with centre of hips REPEAT X 8 FULL BRIDGE, FOLLOWED BY 16 PULSES, BOTH LEGS THEN SINGLES Part 4 -Repeat Part 1 and 2 in TURN OUT position (knees open to frog/diamond shape). Use outer edge of foot to push off floor, activating outside of upper leg and hips to bridge REPEAT X 8 FULL BRIDGE, FOLLOWED BY 16 PULSES, BOTH LEGS THEN SINGLES

Why are these exercises important? The hip bridges fire up the upper hamstrings and glutes, targeting small groups of muscles that are vital for full extension and powering from the backs of legs to help raise the hips and not sink back in the pelvis. The bridges with heels raised strength a group of muscles just above the knee joint, called the VMO, which assist in stabilizing the knee and ensuring that the leg is fully stretched in extension (knee caps full lifted). Bridges in turnout build strength and stability in external rotation and any circular movements of the leg.  This series is crucial for building stability, balance and tracking of the knee joints when on the surf board, as well as building the power to pop up and ride that wave…