A prone thoracic extension drill with coordinated arm and leg abduction/adduction (“open/close”) performed at a small hover. Trains posterior chain endurance, scapular organization, hip line control, and breath under rhythmic load—without dumping into the lumbar spine.
Toe Taps teach hip dissociation (moving at the hip without the pelvis/lumbar spine joining the party) while training deep core stability and breath control....
Deep Dive into Your Trapezius and How to Master Your Anatomy
The Chameleon of Core.