Healing Crown 2 Toe Studio

Prone, powerful, and just a little bit spicy. This Cadillac flow starts in a quadruped with one leg floating in the trapeze and a small ball tucked between hamstring and calf on the bent supporting knee. As I glide forward and back, the whole back line has to lengthen and then fire to pull me home. Then we level up: a prone single leg pike with the heel glued toward the glute. Think deep core control meets serious hamstring and glute strength, with a big dose of shoulder stability on top.
What it is working
• Glutes and hamstrings: drive the forward and back glide and power the pike lift, with extra hamstring activation to keep squeezing the ball
• Deep core, including transverse abdominis: keeps the pelvis stable and lifts the torso into the pike without sagging
• Back extensors and lats: support the prone position and control the shoulder load on the Cadillac
• Shoulders and scapular stabilizers: manage body weight through the hands in quadruped
• Hip flexors and quads of the trapeze leg: lengthen under control, then assist the pike.

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