Which exercise appears immediately before Backstroke in the sequence?

Which exercise appears immediately before Backstroke in the sequence?

• A. Swan on the Box
• B. Pull(ing) Straps
• C. Teaser
• D. T-straps or 'T'

Answer: (D)

T-straps or “T” serves as a prep that sets the shoulders, scapulae, and spine up for the next back-extension move. By pulling the straps into a T position, you activate the shoulder stabilizers and depress the scapulae, helping you maintain a long, supported spine and stable pelvis. That ready position is exactly what Backstroke needs to be performed with control, rather than compensating with shrugged shoulders or hips. Swan on the Box, Teaser, and Pull(ing) Straps each involve different demands and sequence flow. Swan on the Box emphasizes more extension and chest opening, which shifts focus away from the preparatory shoulder stability that Backstroke relies on. Teaser is a demanding core-control move that typically appears after foundational prep moves are in place. Pulling Straps targets arm work and scapular movement too, but it does not prime the exact shoulder–spine alignment that the T position provides just before Backstroke.

T-straps or “T” serves as a prep that sets the shoulders, scapulae, and spine up for the next back-extension move. By pulling the straps into a T position, you activate the shoulder stabilizers and depress the scapulae, helping you maintain a long, supported spine and stable pelvis. That ready position is exactly what Backstroke needs to be performed with control, rather than compensating with shrugged shoulders or hips.

Swan on the Box, Teaser, and Pull(ing) Straps each involve different demands and sequence flow. Swan on the Box emphasizes more extension and chest opening, which shifts focus away from the preparatory shoulder stability that Backstroke relies on. Teaser is a demanding core-control move that typically appears after foundational prep moves are in place. Pulling Straps targets arm work and scapular movement too, but it does not prime the exact shoulder–spine alignment that the T position provides just before Backstroke.