This exercise is intended to continue strengthening the abductors and external rotators while practicing segmental movement of the spine in the bridge
To do this exercise you will need a mat and a magic circle. Start by lying on your back with your knees bent and your feet planted into the floor. Place the magic circle around the outside of your thighs just above the knees. Inhale to prepare and then exhale as you press out into the magic circle maintaining a neutral spine. Maintain the pressure out on the circle as you inhale then exhale as you roll up the spine starting with the pelvis, continuing the bridge vertebra by vertebra until you are resting on your head neck and shoulders. At the top inhale into the breastbone and then exhale as you roll down the spine one vertebra at a time. Continue to press out into the magic circle the entire time. Repeat this exercise 6-8 times.
Things to think about
Be sure that you are pushing out on the circle in neutral spine before you rock your pelvis to your belly button for the bridge. This will help isolate the pelvic floor, which then lengthens the low spine.
It is also important that the weight of your body is distributed through the center of your feet. Often when pressing out on the circle the tendency is to allow the feet and ankles to roll to the outside of the foot.