The superman is a great exercise to counteract all the forward movement we have in life. These can be challenging for people with tight upper thoracic mobility. If that’s the case foam roll your upper back first.
9 min EMOM
10 Superman’s (hold for 3-second count at the top)
10 Strict Toes to Bar
40 Second Plank
*If a 40 second plank is easy for you grab a plate and weight it
*If you can’t do strict toes to bar practice doing the movement hanging and bringing legs up as high as you can OR hang and do strict knees to elbows (slow and controlled)