1# Superman
The Superman move is about lying face down with arms and legs fully stretched. To do this move effectively, lift your arms and legs upwards the highest you can reach. Hold like this a couple of seconds before you return to initial position. Do a set of 10 reps.
2# Lying Dumbbell Triceps Extension
Bend your knees while lying face up and holding a 5- to 8-pound dumbbell in each hand. Stretch your arms upwards, your palms facing in. Hinge your arms at the elbows then lower the dumbbells backwards toward your ears. Stretch your arms backwards contracting your triceps while keeping your upper arms vertical to the floor and elbows pointed towards the ceiling for the whole duration move.
3# Stiff Legged Deadlift
Your knees slightly bent, stand with your feet shoulder-width apart. Your palms should be facing the front of your thighs while holding a 5-pound dumbbell in each hand. Inhale and push your hips backwards while keeping weight on your heels. Keep your head up and shoulders back as you lower your torso and slide weights down your thighs. Reverse motion slowly as you get into starting position.
4# TRX Back Row
Your feet together, face toward the TRX suspension trainer. Your palms facing in, hold a handle in each hand. Step back so as to create some tension in the straps. Lean backwards onto your heels your body in a 45-degree angle with floor. Make sure the straps are taut and your arms fully stretched. Tighten your abs while slowly pulling yourself up until your elbows are sideways of your body. Reverse motion slowly and do a set of 10 reps.
source
