A prone, global back-extension pattern that integrates thoracic extension, glute-ham co-contraction, and scapular organization while the pelvis stays heavy and quiet. Think of it as a cousin to Swan/Dart, skewed toward a long-lever isometric hold rather than a press-up.
Swimming is a prone contralateral extension drill: alternating arm/leg lifts that train thoracic extension, posterior oblique sling (lat ↔ glute), and breathing under rhythmic...