A prone thoracic extension series that teaches you to create axial length and segmental extension from the mid-spine while the pelvis stays heavy and quiet. It balances the flexion-heavy ab work, restores posture, and trains scapular organization.
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...