Hi, I'm mirror from flow with mirror. Today we will be doing five polaris, glutes and hamstrings strengthening exercises. You can do these five exercises on top of a workout as a booster or repeat this exercises three times as a full workout. So let's begin the class. We're going to do each exercise about 10 repetitions. So first exercise is our pelvic curl with dosy flex and plantar flex ankle. So let's go ahead and lie on our back. Put a parallel arms long by the side. Let's do five pelvic curl and then we'll add on the dosy flexion and plantar flexion of the ankle. So let's go ahead. Exhaling deeper the abdominal, lift the pelvis up, articulate up, come up into the bridging position. Exhaling, roll the spine down. And let's repeat again. Exhale, just warming up the spinal column. Exhale, roll it back down again. And three more times, exhale, pelvic curling up and articulating back down. Two more, exhale, lift and come down. And last one we're going to stay up there. Now this is where we're going to hold the position. Dorsi flex your ankle up and down. Plantar flex up on the tiptoe and down and two, Dorsi flex and down. Hold the pelvis high, plantar and down and three. And up. And four, lift the pelvis up and tiptoe, plantar and five. And lift the heels and six, Dorsi flex and lift the heels and seven, Dorsi flex and lift the heels, the pelvis stays up, eight. And lift the heels and nine. And lift the heels, last set, Dorsi flex the ankle, lift the heels up, release, hold it in breath. And let's go ahead and roll the spine down. Number two is our shoulder bridge. All right, so roll up again. Now, stable as the pelvis, anchor the left foot, take the right leg up to the ceiling. For modified you can also do it the bent knee here. So we stretch legs, if you're going to follow me, we exhale down. Inhale, kick up and two, inhale, kick and three. Up, we can also do the bent knee and lift and five here and six, up, seven, eight, nine, ten. We stay point, roll down. Let's roll up. Bend the knee, take the foot down, restablish the pelvis position, take the other leg straight up to the ceiling or stay a table top. We go down. And two, and three, four, five, six, seven, eight. Nine, ten, up, point, rolling down. And rolling up, up, up, bend the knee, take the foot down, restablish the pelvis, let's roll, let's spine down. Well done, let's come up. Number three, we're going to quadruped position. It's our hip extension with the bent knee position. Okay, now here, I'm going to do my left leg first. So I'm going to do all the series and then we'll repeat again on the other side. So let's go. Lift it up for ten and nine. And it's four here and five, six, seven, eight, nine, ten. All right, excess number four is your hip deduction out to the side and two. And three, and four, five, six, seven, eight, nine, ten. All right, extend the leg behind you and we'll live. And two, and three, and four, and five, six, seven, eight, nine, ten, up. Bring it in and all right. Repeat number three, four, and five again on the other leg. Okay, so hip extension with the bent knee here we go for ten. On to three, four, five, six, seven, eight, nine, ten. Hip deduction to the side. And two, this is number four, five, six, seven, eight, nine, ten, and excess that number, five. Your hip extension with the straight leg, we lift. And two, step less to center, three, four, five, six, seven, eight, nine, and ten. Bring it in and release. Well done. Now that was our five exercises for glutes and hamstring strengthening exercise. Have a breath one minute break and repeat the exercises two more times for a full glutes and hamstring workout. Rewind the video and start all over again. Congratulations in completing the class. Well done. I'm Mirro and I'm here to help you to look and feel your absolute best through polities. If you enjoyed this video, you will love my three better postures in five days program. Click the first link in the comments and sign up. I will instantly send you a daily email with a 15 to 20 minute workout each day. This workout will work your whole body to help open, stretch and strengthen your posture. Your spine and body will love you. Don't forget to like and comment with any question you may have about polities. Subscribe and turn on notification so you don't miss any of my free polities video. See you in the next class. Bye.