Alternating Prone Extensions
Phase 1 (Lifting phase): Action and agonist of trunk
Extension, erector spinae, splenius, quadratus lumborum
Phase 1 (Lifting phase): Action and agonist of hip
Extension, gluteus maximus, hamstrings
Phase 2 (Lowering phase): Action and agonist of shoulder
Extension, pectoralis major, deltoid, coracobrachialis, biceps brachii
Phase 2 (Lowering phase): Action and agonist of trunk
Flexion, erector spinae, splenius, quadratus lumborum
Phase 2 (Lowering phase): Action and agonist of hip
Flexion, gluteus maximus, hamstrings
Phase 1 (Lifting phase): Action and agonist of shoulder
Flexion, pectoralis major, deltoid, coracobrachialis, biceps brachii
Phase 2 (Lowering phase): Action and agonist of shoulder girdle
Abduction, trapezius, rhomboids
Phase 1 (Lifting phase): Action and agonist of shoulder girdle
Adduction, trapezius, rhomboids