Prone Scorpion PAIL's Progressive Angular Isometric Loading

Start in a crucifix position. Bend one knee to about 90° and bring that leg into full hip extension lifting the thigh off of the ground. Once maximum hip extension is achieved, curl the leg across your body to the other side rotating the lumbar spin and base leg trying to progressively reach towards the opposite arm WITHOUT touching the ground (even if you can). Once you found your end range of motion, keep pushing into that end range trying to generate force into that “wall” for the allotted time in order to activate the posterior chain and increase the usable range of motion. These are not done dynamically, but instead will be done for 10-30 seconds on each side to “wake up” the nervous system and reestablish the mind muscle connection for a warmup or for new range of motion.