Upper Body — Posterior (Bodyweight)
| Exercise | Equipment | Unilateral | Timed | Primary Regions | Notes |
|---|---|---|---|---|---|
| Prone Y-T-W Raise | bodyweight | no | no | upper_posterior | Scapular retraction/depression, thoracic extension |
| Superman | bodyweight | no | no | upper_posterior | Prone back extension, full posterior chain |
| Reverse Plank | bodyweight | no | yes | upper_posterior | Thoracic extension + shoulder extension hold |
Prone Y-T-W Raise
Prone scapular retraction and depression with thoracic extension. Three positions (Y, T, W) target different scapular stabilizers. Builds the upper back endurance that keeps your shoulders from rounding and your chest from collapsing during long runs.
Equipment: bodyweight | Reps: 5-8 | Rest: 45s
Regions: Primary: upper_posterior · Secondary: core
Coaching Cues
- Lie face down, forehead on floor
- Y: raise arms overhead at 45 degrees, thumbs up
- T: raise arms straight out to sides, thumbs up
- W: pull elbows down and back, squeeze shoulder blades
- Hold each position 2-3 seconds
Common Mistakes
- Lifting too high — range of motion over height
- Shrugging shoulders toward ears
- Not squeezing shoulder blades together
- Rushing through positions
Superman
Prone back extension with simultaneous arm and leg lift. Full posterior chain activation from a safe floor position. Strengthens the back extensors that keep your torso upright against gravity during long runs.
Equipment: bodyweight | Reps: 8-12 | Rest: 45s
Regions: Primary: upper_posterior · Secondary: hips, core
Coaching Cues
- Lie face down, arms extended overhead
- Simultaneously lift arms and legs off floor
- Squeeze glutes and upper back
- Hold briefly at top
- Lower with control
Common Mistakes
- Hyperextending neck — keep neutral
- Only lifting arms or only legs
- Using momentum instead of muscle control
- Holding breath
Reverse Plank
Supine bridge on hands with thoracic extension and shoulder extension hold. Opens the chest and builds the posterior shoulder endurance that prevents the forward-shoulder posture that restricts breathing during running.
Equipment: bodyweight | Reps: 20-30 | Rest: 30s
Regions: Primary: upper_posterior · Secondary: core, hips
Coaching Cues
- Sit with legs extended, hands behind hips, fingers forward
- Press through hands, lift hips to form straight line
- Squeeze glutes, open chest
- Hold — shoulders back, hips up
- Breathe steadily
Common Mistakes
- Hips sagging
- Shoulders shrugging to ears
- Head dropping forward
- Wrists not under shoulders