Latest Episodes
One Leg Kick and Double Leg Kick Explained
Both drills are prone posterior-chain exercises. One Leg Kick emphasizes hamstring curl + hip extension on a Sphinx/forearm support with thoracic lift. Double Leg...
Decoding The Core
Heel Squeeze
A prone posterior-chain activation that targets the deep hip external rotators, hamstrings, and glute max while the pelvis stays heavy and quiet. Trains organized...
Swimming
Swimming is a prone contralateral extension drill: alternating arm/leg lifts that train thoracic extension, posterior oblique sling (lat ↔ glute), and breathing under rhythmic...
Body Language
Understanding how we move.
Breast Stroke
A prone thoracic extension series that coordinates scapular organization with a flowing arm stroke pattern. You create axial length, then layer extension and arm...