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.
Swan Dive is an advanced prone thoracic extension with a rhythmic rocking “bow” about the lower ribs/upper abdomen. It integrates spinal extensors + glute-ham...
Your Bones, Joints, and the Suprising Engineering of Movement
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....