Superman

Also called supermans.

Works

Lower back, plus glutes and hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. To begin, lie straight and face down on the floor or exercise mat. Your arms should be fully extended in front of you. This is the starting position.

1. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 2 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.
2. Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling.
3. Repeat for the recommended amount of repetitions prescribed in your program.

Cues

• Lie face down, arms long.
• Lift arms and legs together, squeeze the glutes.
• Hold two seconds, lower.

Common mistakes

• Craning the neck.
• Jerking up.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.