THE WHAT:
The 'back-switch' is a basic arm transition which switches from side-to-side through a reverse-support position. It is ultimately plugged into floor-communication sequences as a transition which takes the body from a quadrupedally prone position (belly facing floor) through supine and back again in a single, connected movement. It also has some carry-over to the development & conditioning of straight-arm strength in shoulder-extension, although for this specific purpose there are better contexts for practice (such as 'AG support' variations).

Observe that, rather than a flat-footed 'Table' form, the structure is more toward a LOW-BRIDGE form in that the weight is spread between the arms and the LEGS supported through the BALLS of the feet (the feet should NOT be flat on the floor). This allows for a structure which holds more kinetic potential (the loaded stretch in the legs across the anterior-chain), facilitating "tightness" and an elastic "spring" with which increased "air-time" in the switch phase of variations 2 & 3 is made possible.

As well as feeling the quadriceps/hip-flexors maximally LOADED under stretch at ALL times, keeping the glutes active in the transition also facilitates maintaining the 'open-hip' structure which is innate to the movement. In variation 3, greater awareness is brought to the midsection as a deliberate emphasis on TWISTING - an intrinsic "torsion" between upper & lower-halves - both generates & expresses greater rotational power. Resource contents:

0:04 - Variation 1
0:38 - Variation 2 (direct arm-switch)
1:02 - Variation 3 (emphasised twist)

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