On a quadrupled position, turn head to medial (In side) then perform a birddog extension ( opposite limp lift ), hold for 2-3 seconds and quickly release sand-bell and return to initial position.
Cues: Maintain long spine. reach with scapula. try to bring the sand-bell as far as possible from the opposite heel.
load: Light-moderate
Activation: Excitation and Stimulation
Mobility: T-spine, Hip and Shoulder extensibility and Fluid dynamic