This exercise is essential for creating strong gluteal muscles and also for activating the hamstrings. These two big muscle groups are needed to be correctly activated for increasing power in jumps and also to help support the spine.

Preparation: The student will place the heavy mini loop band above the knees. The student will begin by lying down on their back knees bent hip width apart, arm reaching down along the mat with the palms facing up.

Steps:

1. Roll up through the spine into a bridge position.

2. Butterfly the knees open three times.

3. Bringing the knees back to parallel after each set.

4. On the third butterfly allow the student to keep the knees open as they roll back down.

5. Knees come back to parallel.

6. Roll back up to a bridge.

7. Repeat the butterfly section.

8. Roll down with knees open.

9. Keeping knees open, roll back up to a bridge position.

10. Open and close butterfly three times.

11. Roll down through spine in parallel.

12. Open the knees to butterfly.

13. Roll back up to bridge position.

14. Repeat open and close, three times.

15. Roll down in parallel one last time.

16. Bring knees into the chest and rock side to side.

Focus: Maintaining a bridge position is key to activating the glutes and hamstrings. Make sure the student is not arching in the spine.