How To - Supermans

Superman's with the monkey feet. If you have two monkey feet, good for you. I'm going to show it with just one. So if you only have one monkey foot, you're going to do opposite arm, opposite leg to start. It'll look like this. You can bring both arms into it if you want, but you're only going to be using one leg at a time.

You could lift all four limbs at once, that's fine, but if you only have one, you're going to have to switch sides and keep the numbers equal on each side. To start, I like to focus on keeping the pelvis tucked under posteriorly, squeezing the glutes. My pelvis is tucking under, then my ribs are pulling in.

I'm in a hollow position. So from here, I'm going to lift the monkey foot using my glute, keeping the movement in the hip and the lift the arm using my upper body, the upper back. Lift, hold, and back down. If you want to do both arms, fine. I actually prefer that. Lift, hold, squeeze, keeping the core nice and engaged.

I'm pulling the core together while also extending the entire back. This is going to help strengthen the entire posterior chain, but you're not going to feel it only in the lower back if you keep these positions nice and tucked in as much as you can. And then once you're feeling good, switch sides. If you have both monkey feet, just save time.

Let's go.