Lie on your back and put your heels on the slipping pads.
Raise your pelvis into a lying bridge. Your knee and hip should be at 90°.
Find support on your scapula.
Keep on ankle flexion permanently

1. Raise your pelvis higher by a knee flexion and pulling back your heels to you. At the top squeeze your glutes.
2. Push your heels forward, let your pelvis near the floor