Set 3
Super Set
Spiderman mountain climber
Door frame rows
Superman with shoulder rotation
Rest 30 sec and repeat 3x
10x
10x each arm
10x
Step by step
1- Spiderman mountain climber
Start in the high plank position from your hands and feet. Then, keeping your core engaged, step one foot up and outside your hand into a nice low spiderman or runner’s lunge. Try not to let your butt go way up in the air as you step your foot outside.
Beginners will then quickly step back into plank and then step the other foot forward into a lunge on the other side. They will move as quickly as possible, stepping their foot all the way outside their hand.
More advanced exercisers will jump from lunge to lunge. The faster you jump between lunges and the less you pause on each side, the harder the move will be. Still try to keep your butt down and make sure to land in a lunge with your foot outside your hand each time.
2 - Door frame rows
Begin in front of a sturdy door frame. Establish a shoulder width or slightly wider stance and grasp the doorway with one arm so that the wall is perpendicular to your arm.
Now slowly sit back using your arm to maintain your upright position and to keep you from falling down. Once you have a suitable resistance in your arm, simply pull yourself into the doorframe. Go slowly and do not use momentum.
3- Superman with shoulder rotation
Lie on floor face down. Place arms parallel to body, palms up.
Engage your lower back and shoulders to raise your chest and arms off the floor, rotating shoulders so palms face down. Squeeze lats and glutes, and lift legs up at the same time. Hold 2 seconds.
