Which sequence is performed prone and includes Single Leg Lift, Posterior Double, and Latissimus Pull Down?

Which sequence is performed prone and includes Single Leg Lift, Posterior Double, and Latissimus Pull Down?

• A. Back Extension Series
• B. Spine Stabilization Series II
• C. Pelvic Stabilization Series
• D. Ribcage Stabilization Series

Answer: (A)

In prone sequences, you lie on your stomach and work the back of the body. The Back Extension Series is built around extending the spine while maintaining control, focusing on the posterior chain (spine, glutes, hamstrings) and upper back through movements that lift and lengthen the chest and keep the spine aligned. The listed elements fit this flow: Single Leg Lift challenges balance and spinal extension with one leg working independently; Posterior Double increases the loading by lifting both legs to deepen the extension and reinforce coordination; Latissimus Pull Down engages the lat muscles and upper back while you maintain a proud chest and extended spine, often with the arms pulling down against resistance. This combination is a hallmark of a back extension sequence performed prone. The other sequences center more on stabilization or ribcage/pelvic control rather than continuous back extension with leg loading and lat engagement, so they don’t align with this specific prone, back-extension flow.

In prone sequences, you lie on your stomach and work the back of the body. The Back Extension Series is built around extending the spine while maintaining control, focusing on the posterior chain (spine, glutes, hamstrings) and upper back through movements that lift and lengthen the chest and keep the spine aligned. The listed elements fit this flow: Single Leg Lift challenges balance and spinal extension with one leg working independently; Posterior Double increases the loading by lifting both legs to deepen the extension and reinforce coordination; Latissimus Pull Down engages the lat muscles and upper back while you maintain a proud chest and extended spine, often with the arms pulling down against resistance. This combination is a hallmark of a back extension sequence performed prone.

The other sequences center more on stabilization or ribcage/pelvic control rather than continuous back extension with leg loading and lat engagement, so they don’t align with this specific prone, back-extension flow.