Day 24 puts two floor holds' worth of work into one card. Ten bridges, a 5-count raised legs hold, five rounds, 2 minutes rest, sets by Level. Bridges are Day 8's; the raised legs hold is Day 15's; the pairing is new, and it flips you between the back of the body and the front five times per set.
The bridge lifts the hips - feet flat, knees bent, arms overhead on the floor - and works the glutes and hamstrings. The raised legs hold, straight after, lifts both legs to 45 degrees with the shoulders off the floor and works the abs. One is hip extension, the other is hip flexion held against gravity, and doing them back to back means the muscles on either side of the pelvis take turns through every round. Fifty bridges and 25 counts of raised legs per set, all without standing up once.
Bridge to full height - straight line, knees to shoulders - and lower with control rather than letting the hips fall. Moving into the hold, straighten the legs along the floor first, press the lower back down, then lift legs and shoulders together and hold at 45 degrees. Keep the arms along the sides and the neck relaxed for all five counts.
Hips up, then legs up - Day 24 works both sides of the pelvis without leaving the floor.
Make it Harder: Do the bridges on the balls of the feet with the heels lifted.
Make it Easier: Do 5 bridges per round instead of 10 and keep every hold.
