Kneeling Rotation Torso Rear Fly to Thread Through
On all fours, one arm sweeps up as the chest turns open, then down and under the body; the upper back turns both ways in one rep.
How to do it
Setup
On hands and knees, wrists under the shoulders, knees under the hips.
Steps
- Sweep one arm up and back, turning the chest open, eyes on the hand.
- Sweep it down and thread it under the body along the floor.
- Let that shoulder sink, then come back and sweep up again.
- Finish the set, then switch sides.
Common mistakes
Hips swinging with the arm: keep them over the knees; the upper back turns. Rushing the sweeps: slow, with a pause at each end. Supporting arm bending or sagging: press the floor away with it.
Breathing
Inhale opening up, exhale threading under.
