A prone posterior-chain activation that targets the deep hip external rotators, hamstrings, and glute max while the pelvis stays heavy and quiet. Trains organized turnout and hip extension without dumping into the lumbar spine. Also called Heel Squeeze Prone; a great bridge between Half Swan/Superman and more dynamic prone work.
Unlocking the language of movement.
A prone thoracic extension series that coordinates scapular organization with a flowing arm stroke pattern. You create axial length, then layer extension and arm...
Torso & Spine Demystified