Superman

Setup

1. 01Lie face down on a mat with legs straight and arms extended overhead.
2. 02Point the toes and keep the neck in line with the spine.
3. 03Lightly brace the core before lifting.

Execution

1. 01Lift the arms, chest, and legs off the floor at the same time.
2. 02Squeeze the glutes and mid-back at the top of the lift.
3. 03Hold the top position briefly while breathing normally.
4. 04Lower everything back to the floor under control.

Checkpoints

• -Arms and legs rise together, not one end at a time.
• -Gaze stays down at the floor so the neck stays neutral.
• -The lift comes from the back and glutes, not from swinging the limbs.
• -Tension stays on through the hold instead of relaxing at the top.

Common mistakes

• -Craning the neck up to look forward.
• -Jerking the limbs up with momentum.
• -Holding the breath during the top position.
• -Lifting so high it pinches the lower back.