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.
The Hundred is a dynamic thoracic flexion hold with rhythmic arm pumps and breath patterning (5 counts in, 5 counts out × 10 cycles...
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