Reverse Snow Angels

How to do it

Lie prone (face down). Keep your chest hovering slightly off the floor. Keep your arms totally straight and sweep them from your hips all the way overhead in a wide arc.

The coaching cue

"Scrape your knuckles across the ceiling."

What changes inside an AMRAP

Do not let your hands rest on the floor during the sweep. Keep constant tension on the upper back and rear deltoids.

Common mistakes

• Letting the arms bend as they pass the shoulders.
• Resting the chest on the floor between sweeps.

Workouts that use reverse snow angels

• Dorsal Demise

  5 minute AMRAP — 15 Superman Pull-downs, 15 Reverse Snow Angels, 10 Glute Bridge Walkouts

• Equilibrium

  10 minute AMRAP — 12 Standard Push-ups, 15 Reverse Snow Angels

• Aft Engine

  5 minute AMRAP — 15 Half-Burpees (Plank to squat stance), 15 Reverse Snow Angels

• The Washout

  15 minute AMRAP — 20 Air Squats, 15 Reverse Snow Angels, 30 High Knees (Total)

Run one with your friends

Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.