Superman
Exercise Technique Videos • 4m 45s
Exercise Posture:
Lay on stomach with arms and legs extended
Head neutral
Superman:
Begin movement by contracting the abs and glutes
from here, slowly elevate the legs and hands off the ground focusing on the lower body.
After a slight pause at the top of the movement, slowly lower back down to the ground.
Common Errors:
Initiating the movement with the lower back
Bending/flexing the knees(activating the hamstrings)
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Bird/Dog
Exercise posture:
Table top position with knees under hips and hands under shoulders
Head in a neutral position
Bird/Dog:
Start by pulling belly button toward the spine
Shift weight into opposite arm and opposite knee
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Pelvic Lift
Exercise posture:
Lay on back with knees bent and heels close to glutes.
Head and shoulders on ground.
Pelvic Lift:
Start by contracting abs, then contract glutes.
From here drive through your heels lifting your hips off the ground. Make sure everything is lifting as one unit.
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Modified plank and plank
Exercise Posture:
-Knees or feet shoulder width apart
-Abs and glutes engaged
-Elbows in line with shoulder
-Head in neutral position
Plank Movement:
Begin in a table top position and slowly lower to your forearms
Hips and shoulders should be in line with each other.
Arms are parralel to one ano...
