Exercise: Superman on the BOSU


This is a challenging exercise for your whole posterior chain - neck, back, glutes, and hamstrings.


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  • 1 Lie facedown on the BOSU ball. In the start position, your forearms and toes should be resting on the floor.
  • 2 Pull your navel toward your spine to engage your core. Lift forearms and toes off the floor, finding your balance point. Squeeze your buttocks to keep your legs up. Squeeze your shoulder blades together and avoid letting them move up toward your ears. Do not hyperextend your lower back. Ensure that you continue to breath normally throughout the exercise.

    Hold for 5-20 seconds, rest, then repeat 3-5 more times.
Exercise: Superman on the BOSU

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