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Superman Takeoff




Illustration of the Superman Takeoff

Starting Position
Action
  • Straighten your arms to move the ball ahead.
  • Push with your legs at the same time until you are straight from your heels to your head.
  • Breathe  normally and use a slow and controlled movement.
  • Pull yourself back to the start position.
  • Maintain your spine in neutral position throughout the movement.
Prime
Movers
  • Glutes, quadriceps, scapular muscles, and deltoid
Physio
Tips
  • Keep your neck straight, chin tucked and chest up to strengthen neck stabilizers.
Progression


superman takeoff start

superman takeoff finish



This is a different type of exercise in that it forces you to stabilize your spine using primarily flexors at the beginning of the movement, switching to extensors toward the end of the movement. You need to maintain your spine in a neutral position as you make this switch.

1ballsRepeat this ball exercise 6 times.

2ballsRepeat this ball exercise 10 times.

3ballsRepeat this ball exercise 15 times.


1ballsBeginner 2ballsIntermediate 3balls     Expert

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