THE WHAT:
Contexts for connecting, "illuminating", and conditioning long facial lines in the body, stretching from the head/arms to the toes. The initial objective of this practice is simply to NOTICE that these long lines exit in the body, feeling them intrinsically connected through both the superficial tissues and deeper core-lines, and to establish them as points of reference. From here, through controlled movement (i.e. extending/flexing the lines) their activation "illuminates" them both physically, and also imprinting them our neural maps so that the body remembers their sensation. Lastly, through increasing volume of exercise, these lines become conditioned to produce & withstand forces with greater capacity & endurance.

Resource contents:
0:05 - A. OCK core & arm-lines sequence (lying)
0:11 - A1. Hollow-body flexions - 5-10x
0:22 - A2. Superman-extensions - 5-10x
0:34 - A3. Hollow contra-flexions - 5-10x ea.
0:48 - A4. Superman conta. ext. - 5-10x ea.
1:04 - A5. Supine contra-flexions - 5-10x ea.
1:17 - A6. Prone contra-extensions - 5-10x ea.
1:31 - A7. Unilateral side-flexions - 5-10x ea.
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1:41 - B. CKC core-lines sequence (plank)
1:47 - B1. Plank happy/angry-cat - 5-10x
1:58 - B2. AG-support reps (supinated) - 4-6x
2:06 - B3. AG-support reps (pronated) - 4-6x
2:17 - B4. Elbow-plank flexions - 4-6x ea.
2:27 - B5. Side-plank flexions - 4-6x ea.
2:37 - B6. Wide-foot happy/angry cat - 4-6x
2:45 - B7. Wide-foot AG-support (supinated) 4-6x
2:52 - B8. Wide-foot AG-support (pronated) 4-6x

THE HOW:
Rather than simply "repping" here, of utmost importance is attention to the FORM and STRUCTURE being created, i.e. the RELATIONSHIPS between what we might initially call body "segments" (i.e. arms, legs, spine...) and UNIFYING them in the range of GLOBAL lines. With this in mind/body, central to the practice is "equalising" the tension (of extension/flexion) along those lines, meaning that it is evenly spread to create both maximal efficiency & structural integrity.

This means that strong, maximal contractions or even excessive ranges of motion in the lines are NOT necessary. Whilst some fatigue is to be expected (this is a good indication that the lines are being "illuminated" and brought onto the cortical map), ANY degradation of or breakdown in equalised structure and efficient execution of the extension/flexion lines is completely COUNTER-PRODUCTIVE to the objective of the exercises. Rather, the emphasis is simply on the awareness & availability of these fascial & core-line CONNECTIONS.

Ultimately, these are functional lines which we want to be aware of, have installed in the body, and be able to used for EFFECIVE and EFFICIENT movement. They can be expressed & used with different qualities - elastic, stiff, tensile - with application to all areas of movement practice from strength-skills, mobility forms, acrobatics, athletics, fight, dance and more.

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