Reverse snow angel

Lie face down and sweep your arms in an arc from hips to overhead, working the upper back, lats and shoulder mobility.

How to do it

1. 01Lie face down, forehead near the floor, arms by your sides with palms down.
2. 02Lift your hands off the floor and draw your shoulder blades back and down.
3. 03Keeping your hands up, sweep your arms out to the sides and overhead in a wide arc.
4. 04Sweep slowly back along the same path to your hips and repeat.

Common mistakes

• Letting the hands touch down mid-arc — keep them lifted the whole way.
• Shrugging as your arms go overhead — keep your shoulders down.
• Arching the back and craning the neck — look at the floor and lightly squeeze your glutes.

In the Back progression

1. 1Superman hold
2. 2Prone Y raise
3. 3Prone Y-T-W
4. 4Reverse snow angel
5. 5Reverse plank