The superman raise is a variation of the superman hold with lift repetitions rather than an isometric hold.
 
 
Execution
 
Lie face down on the floor. Lift the feet and chest as high as possible into an arched-back position, then return to the floor. The hands can be kept at the sides, placed behind the head, or reached forward. Keep the feet close together.
 
 
Purpose
 
The superman raise is a simple and accessible way to train back extension stamina, or to teach an athlete what back extension feels like.
 
 
Programming
 
Superman raises can be done with other trunk and accessory work at the end of a training session, or during a warm-up as trunk prep work. Use 3-5 sets of 10-50 reps.