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.
The Dynamic Duo
Both drills are prone posterior-chain exercises. One Leg Kick emphasizes hamstring curl + hip extension on a Sphinx/forearm support with thoracic lift. Double Leg...
The Chameleon of Core.