Superman banded overhead press

Purpose:
This exercise is designed to strengthen the entire posterior chain-muscles along the spine, glutes, and hamstrings-while also improving shoulder mobility and joint health.
Starting Position:
Lie face down on the floor, holding a resistance band or PVC pipe with both hands.
Movement:
Lift: Engage your glutes and lower back to lift both your legs and chest off the floor. Extend your arms straight out, pushing the band or pipe forward and upward.
Inhale: Pull the band or pipe behind your head toward your shoulders as far as your flexibility allows.
Exhale: Slowly move the band or pipe back to its starting position overhead.
Tips:
Throughout the movement, maintain intense engagement of your posterior chain. You should feel your back and shoulder muscles contracting and lengthening as you push and pull the band or pipe.