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Mobility
Superman
Full back chain activation with arms extended.
Beginner
The movement
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About This Exercise
Full back chain activation with arms extended.
1Setup
Lie face down, arms extended overhead.
2Execution
1. Lift arms, chest, and legs off mat. 2. Squeeze glutes. 3. Hold 5-10 seconds. 4. Lower and repeat 10 times.
Pro Tips
- Keep neck neutral
- Don't hyperextend
- Squeeze at top
Train This Exercise
Quick workout with this exercise
How to programme it
| Sets | 2 |
|---|---|
| Default reps | 30 |
| Rest | 60 sec |
| Movement pattern | Extension |
| Movement type | Compound |