Move 3: One-Legged Bridge
Targets: Core, glutes, hamstrings.
Lie on your back with your right foot on the dome, left leg extended toward the ceiling, and arms along the floor, palms up. Press your right foot into the dome and lift your torso until it’s in line with your right thigh. Hold for two counts, then slowly lower to start. Repeat 15 times, then switch sides.