The Superman hold is a body-weight movement that you can perform just about anywhere. This exercise primarily targets muscles in the back, but it incorporates a variety of synergist and stabilizer muscles as well. Because of the high amount of stress placed on the lower spine from prolonged sitting, the Superman hold is ideal for preventing postural problems and protecting the spine. It's also half of the kipping progression that we will discuss in a future post.
For today's WOD, focus on a solid body position and hold each superman for 3 seconds before relaxing. If you are unable to accomplish this, then try one of the scaling options gymnastics and movement coach, Carl Paoli, describes below. Enjoy:)