An advanced prone thoracic extension with bilateral knee flexion holding the ankles/shins and a gentle forward–back rocking about the lower ribs/upper abdomen. It integrates spinal extensors + glute–ham synergy + anterior hip length while maintaining quiet ribs/pelvis and a long neck.
Beyond the mat: Unlocking Body Awareness through visual cueing.
Understanding how we move.
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...