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 segmental spinal flexion (and extension on the return) performed supine → seated → forward flexion, then reversing to articulate down. Trains rib–pelvis integration,...