Secure the suspension trainer overhead with foot cradles at mid-calf height. Lie supine with heels placed in the cradles, legs fully extended, and arms resting by your sides.

1. Drive heels down to lift hips off the floor, forming a straight line from shoulders to feet.
2. Pull one heel toward your glutes while keeping the other leg extended and hips elevated.
3. Squeeze the hamstring of the working leg at the peak of the movement.
4. Control the leg back to the starting extended position.
5. Immediately repeat the movement with the opposite leg.
6. Continue alternating legs while maintaining a stable bridge.