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.
Swimming is a prone contralateral extension drill: alternating arm/leg lifts that train thoracic extension, posterior oblique sling (lat ↔ glute), and breathing under rhythmic...
A deep dive into core and more.
The Chameleon of Core.