* Stretching exercises are not included in this list!

Variations Of Superman / Superwoman

Prone Cobra

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Trapezius, Rectus Abdominis, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat
level:Normal
type:Strength - isometric
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Heel Beats

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes
auxiliary muscles:Lower Back, Hamstrings, Abductors
required:Nothing
optional:Fitness Mat, Towel, Weight Cuffs
level:Normal
type:Strength
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Swimming / Aquaman

HumanmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Deltoids, Hamstrings
required:Nothing
optional:Fitness Mat, Dumbbells (2)
level:Hard
type:Strength
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Swimming Frog

HumanmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Adductors, Glutes
auxiliary muscles:Hamstrings, Calves, Lower Back
required:Table / Exercise Ball / Bench
optional:Weight Cuffs
level:Normal
type:Strength
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Reverse Snow Angel

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Trapezius, Lower Back
auxiliary muscles:Abductors, Glutes, Deltoids, Rectus Abdominis, Obliques, Hamstrings, Adductors
required:Nothing
optional:Towel, Fitness Mat
level:Normal
type:Strength, Cardio
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Sliding Cobra

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Lower Back, Glutes
auxiliary muscles:Triceps, Rectus Abdominis, Obliques, Hamstrings
required:Towel
level:Normal
type:Strength
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Superman / Superwoman Crossover

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Obliques, Glutes
auxiliary muscles:Abductors, Hamstrings, Adductors
required:Nothing
optional:Stool, Weight Cuffs, Medicin Ball, Fitness Mat
level:Hard
type:Strength
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Superman / Superwoman With Twist

HumanmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Lower Back, Glutes
auxiliary muscles:Trapezius, Rectus Abdominis, Obliques, Hamstrings
required:Nothing
optional:Fitness Mat, Dumbbell
level:Hard
type:Strength
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