Superman banded overhead press

This exercise targets the entire posterior chain and enhances shoulder mobility.
Begin by lying face down with a resistance band or PVC pipe in hand. Activate your glutes and lower back to lift your legs and chest off the floor. Extend your arms fully as you press the band forward and upward. Inhale while pulling the band behind your head, towards your shoulders, as far as your range of motion allows. Exhale as you return the band overhead to its starting position.
Throughout this movement, you should feel your posterior chain engaging intensely as you hold the posture. Your back and shoulders will contract and lengthen as you dynamically manipulate the band. This exercise not only strengthens the muscles along your spine, glutes, and hamstrings but also improves shoulder flexibility and joint health.