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YouTubeAdvanced Spine and Joint
Three-Month Supine with Separations | Core Control Drill
The three-month supine position, progressed with separations. Set up with knees above hips, feet above knees in a slight V, flat back, chin level, and a strong belly breath. Then separate: one leg, one arm, add resistance, or both — and finish with separation plus rotation, lowering the legs with control while the upper body holds steady ...
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