Variation

Warmup Activation/Mobilization

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Superman

Postrequisites 3

Back Extensions

Requires proficiency of 50%

⚠ Back Hyperextensions🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Reverse Back Extensions

Requires proficiency of 50%

⚠ Reverse One-Leg Hyperextensions🌐

2 sets of 12-15 reps (ea. side)
☆ Hold the peak of each rep for 1s.

⚠ Reverse Hyperextensions🌐

2 sets of 12-15 reps
☆ Hold the peak of each rep for 1s.

Swimming

Requires proficiency of 50%

Swimming🌐

4 sets of 15-30s