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.
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...
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