A hip-centric circumduction drill done supine that trains hip dissociation (femur moving in the socket) while the pelvis and rib cage stay quiet. Builds control through multiple planes (sagittal ↔ frontal ↔ transverse) with modest range.
Why Variability is Your Body's Secret Weapon
Obliques (aka Criss-Cross family) train segmental thoracic flexion + rotation while the pelvis stays quiet. They build rotational trunk endurance, hip dissociation, and breath...
Swimming is a prone contralateral extension drill: alternating arm/leg lifts that train thoracic extension, posterior oblique sling (lat ↔ glute), and breathing under rhythmic...