A prone thoracic extension series that coordinates scapular organization with a flowing arm stroke pattern. You create axial length, then layer extension and arm circles while the pelvis stays heavy and quiet.
Teaser is an advanced segmental thoracic flexion to a balanced V-sit with controlled lever management (legs/arms) and an articulate return. It integrates rib–pelvis organization,...
The Half Curl (aka “chest lift prep”/“ab prep”) is a segmental thoracic flexion in supine. You maintain a stable pelvis/ribs, then curl the head/shoulders...
The Hundred is a dynamic thoracic flexion hold with rhythmic arm pumps and breath patterning (5 counts in, 5 counts out × 10 cycles...