Both drills are prone posterior-chain exercises.

They balance flexion-heavy ab blocks, pattern glute–ham synergy, and train scapular organization with a quiet pelvis.

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 turnout and hip extension without dumping into the lumbar spine. Also called Heel Squeeze Prone; a great bridge between Half Swan/Superman and more dynamic prone work.

Swimming is a prone contralateral extension drill: alternating arm/leg lifts that train thoracic extension, posterior oblique sling (lat ↔ glute), and breathing under rhythmic load, while the pelvis stays heavy and the neck stays long.

Understanding how we move.

A prone thoracic extension series that coordinates scapular organization with a flowing arm stroke pattern. You create axial length, then layer extension and arm circles while the pelvis stays heavy and quiet.

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.

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 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.

Your Bones, Joints, and the Suprising Engineering of Movement