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.
Your Abdominal and Back Muscle Blueprint
The Chameleon of Core.
From Beer Barrels to Back Bends: The Unexpected History and Ingenious Design of the Pilates Ladder