Melissa, I would advise you to do the glute bridges without the ball. If your body is concerned with stability, then the strength aspect will lack. If you want a strong core, strengthen the glutes. You will be able to focus better and get better range of movement if you take the ball away. Hope that makes sense 🙂

Thanks, I think that I just need to practise also because when its the first time swinging the heavier weight. I did glute bridges on the swiss ball also which help with the core stability as it is very wobbly to work on.

It sounds like your back was just fatigued, not injured. It feels like an ache, rather than pain? I would focus on some more glute strengthening exercises to help relieve the low back during lifts. It might just be that your back fatigues due to over-use of the muscle as a prime mover – when the prime mover is the glutes (during any hip extensions exercises). Hope that makes sense 🙂

I did the 8,10,12 kg in the ladder workout and found that by the time I got to the end of the first round 8kg felt really light. I suppose that is what we want so that I can built more strength and get used to the heavier weight.
I did feel a tiny ache in my back after the workout but wasn’t sure if that was because of bad form or kinda normal. It no longer hurts this morning so it probably wasn’t because of injury.
What do you think?

Thanks as soon as I get myself some gym gloves this will be the one to try next. I teared skin under my fingers at pole dancing.

Melissa, yes you could do either option and then decide which gives you the best workout. I always find that trying something is the best way to know 🙂

I would love to hear what your opinion is or anyone out there who has some advice.