Purpose
Integrate arm and leg movement with pelvic control
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When
- On active rest days
- After Pelvic Position Control (D.1)
- Before climbing sessions
Starting position
- Lie on your back
- Knees bent, feet on the floor
- Lower back in contact with the floor
- Ribs down
- Arms extended toward the ceiling
Execution
- Maintain a stable ribcage and pelvis position
- Slowly move one arm overhead while extending the opposite leg
- Keep the lower back in contact with the floor
- Return to the starting position with control
- Alternate sides
- Maintain calm, continuous breathing throughout
- Reduce range if control is lost
Key cues
- Lower back stays in contact with the floor
- Ribs remain down during movement
- Shoulders do not elevate toward the ears
- Movement remains slow and controlled
- Coordination stays smooth, not forced
Dosage
- 2–3 sets × 5–8 reps per side
- RPE ~3/10
Important
This is a coordination exercise, not strength work
Maintain alignment throughout the movement
Reduce range if the lower back lifts
Do not force additional range
Progress gradually from arms-only (D.2a)