Supermans

How to do it

Lie prone. Simultaneously lift the chest and thighs off the mat, pause for a micro-second, then lower with control.

The coaching cue

"Controlled flight." Do not jerk the torso off the floor violently.

What changes inside an AMRAP

The pause at the top of every rep is mandatory to ensure muscular contraction, not momentum.

Common mistakes

• Bending the knees to get the thighs higher.
• Pressing the hands into the floor to help the chest rise.

Workouts that use supermans

• Rhomboid Ruin

  5 minute AMRAP — 10 Back Widow, 15 Supermans, 10 W-Press Ups

• The See-Saw

  10 minute AMRAP — 10 Hand-Release Push-ups, 15 Supermans, 20 Air Squats

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.