Just a quick update.

I progressed to step 2 in the Convict Conditioning bridge progression. I completed the first step of short bridges (shoulder bridge is the more common term), 3 sets of 50 reps. It's kind of like the bridge pose from yoga except, instead of holding for time, you do it for reps at a pace of 2 seconds up, pause for 1 second, 2 seconds down, pause for 1 second and repeat. This is a great one for working the glutes, hamstrings, and spinal erectors. It is also great for America's chronically tight hip flexors and sore backs.

Step 2 looks like the reverse table from yoga. Again, the difference is that it's done for reps instead of held for time. I'll start working this one tomorrow.