Contralateral Superman

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Instructions Preparation Lie prone on mat with legs together and arms extended out on floor approximately parallel. Execution Raise left arm and shoulder and right leg up off floor. Lower arm and shoulder and leg to floor. Repeat by raising and lowering right arm and shoulder and left leg. Repeat by alternating between opposite sides. Comments Lift legs and arms deliberately with no jerking. Also see bilateral movement: Superman.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Erector Spinae Synergists Gluteus Maximus Hamstrings Trapezius, Lower Trapezius, Middle Stabilizers Deltoid, Anterior Deltoid, Lateral Splenius