SUPERMAN KNEELING
Muscle Focus: Traps, Upper Back
Position: Kneeling hip-width apart, elbows bend back by rib-cage, arms in a W. Hands, elbows, and, shoulders in alignment
Spring attachment: Mid-Back
Direction:
• With elbows in a “W” formation, hands, elbows, and shoulders pulling back to engage upper back muscles
• Exhale, extend and press arms forward on a diagonal while leaning slightly forward
• Inhale, return to start, pull core in, lift from center, active glutes
• Watch for rounding the upper back and shoulders.
• Repeat this motion 10-15x with (optional 10+ pulse at the end)
Return to start and repeat as desired
