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.
Pilates machines and equipment explained.
A prone thoracic extension drill with coordinated arm and leg abduction/adduction (“open/close”) performed at a small hover. Trains posterior chain endurance, scapular organization, hip...
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