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Round 7, Exercise 1: Arch-Up With Elbows Wide + Hold

  • Lie face down on your stomach with your arms and legs extended. Keep your neck in a neutral position.
  • Place your hands by your ears with your elbows out wide. Lift your upper body toward the ceiling (several inches off the floor). Only lift as far as your back can allow; don't push it.
  • Squeeze through your shoulder blades at the top of the lift. This is half of a Superman lift. Lower back down to complete one rep.
  • Do 10 reps, then lift up once more and hold for a total of five seconds.
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