In this video we cover

Saw

Swan Dive

One Leg Kick

Double Leg Kick

Neck Pull

We move through flexion and rotation in Saw to our first prone moves of Swan Dive and the Leg Pulls. Swan dive involves quite a bit of thoracic extension. It is also mixed with elevation of the legs, so it stretches the whole frontal line. Then the frontal line continues to be challenged in the leg pulls. Tightnes in the quads and hip flexors can be evident here.

Finally, we return to seated and lengthening the back line as we finish with the Neck Pull. The one challenges the core further by adding the weight of the arms- or a longer lever.