Superman
Posterior chain · Learning · in reps
Why it helps your running
A lower back that keeps your torso upright at the end of a long run, when everything else starts to collapse.
- You'll need
- nothing: just your bodyweight
- Tempo
- 1 s down, 1 s up, 2s pause
How to do it
- Lying face down, arms stretched out in front, lift your arms, chest and legs at the same time.
- Hold 2 seconds at the top, eyes on the floor to keep your neck long.
- Lower slowly, without dropping down.
Common mistakes
- You lift your head and crank your neck.
- You swing up instead of squeezing the muscles.
Strength work, built into your plan.
Your coach picks your movements, their sets and tempo, and slots them into your week — with a guided session, minute by minute.