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