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Swan Dive

Muscles: erector spinae, gluteus maximus, hamstrings, deep lateral rotators, triceps, abdominals, scapula stabilizers

Start: Lay in a prone position on the Arc Barrel with pelvis at apex, legs long, abducted and laterally rotated. Extend the hips with hands on the Mat and torso pressed up to extend spine.

Inhale: Prepare

Exhale: Maintain shape and flex elbows to rock forward, reaching legs up and back

Inhale: Rock back up.

Repeat 5 times.