Begin on your back, heels tucked up by glutes, feet flat on floor, arms extended out approx 30 degrees (hands away from hips). Hold a foam roller between thighs, just above knees. With a smooth exhale, squeeze your GLUTES to lift your hips up off the floor, until your body forms a straight line from your knees through your hips to your shoulders. Hold this position. Inhale, then with a smooth exhale, squeeze the foam roller between your legs for 5 seconds ("Five One-Thousand" count, exhaling the whole time). Inhale, then with a smooth exhale, lower your hips back down to the ground. Inhale and repeat.
Znajdź program
![3 x [3 x 3] Bodyweight Workout](https://s3assets.skimble.com/assets/1376919/skimble-workout-trainer-exercise-prisoner-squats_square_full.jpg "3 x [3 x 3] Bodyweight Workout")
