Alternating Superman

0.0s / 9.2s

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Erector Spinae
15%
Glutes
10%
Hamstrings
10%
Deltoids
10%
Trans. Abdominis
15%

Trans. Abdominis 15% — deep, not shown on the figure

Sets

2

Reps

10 alternating lifts

Hold

1–2 sec per lift

Rest

45 sec

▶ Guided session · 2 × 10 alternating lifts

The floor does the balancing that bird-dog's knees-and-hands base demands — master the quiet trunk here first.