Ariel_yu on Instagram: "Donkey Kickback Key Points 1. Setup: • Position your hands directly under your shoulders and your knees under your hips. • Keep your shoulders down (avoid shrugging). • Slightly protract your shoulder blades to stabilize your upper body. 2. Core Engagement: • Tighten your core to prevent your lower back from over-arching. • Maintain a neutral spine throughout the movement. 3. Execution: • Drive the movement from your glutes, not your lower back. • Kick your working leg st

Jade Cameron - Pro Volleyball Performance Specialist on Instagram: "In order to access the patient arm position, you need to have the space in the shoulder aka mobility. This is torso and arm separation/mobility. Sometimes athletes are told to get into certain positions to spike but if they don’t have the mobility for that they’ll be jamming into space they don’t have. The patient arm is a key position to have in the spike to transfer the force from the torso rotating in the reverse s curve (up