Swan Dive is an advanced prone thoracic extension with a rhythmic rocking “bow” about the lower ribs/upper abdomen. It integrates spinal extensors + glute-ham synergy + scapular organization while the pelvis stays heavy/quiet and the neck stays long.
Understanding movement, core, and unsung anatomical heros.
Neck Pull is an advanced Roll-Up family exercise performed with hands behind head, elbows wide, increasing lever length and load across the anterior chain...
Beyond the mat: Unlocking Body Awareness through visual cueing.