← Calisthenics
CoreintermediateDeep core · Posterior pelvic tilt· 6–10 min
Hollow Hold
Supine hollow-body position — the gymnastics staple for bracing under load and finishing through contact.
Clean take
Prescription
3–4 × 15–30s holds
Cues
- · Low back pressed into the floor; ribs down
- · Arms by ears or at sides; legs long and together
- · Lift shoulders and legs slightly — shape like a banana
- · If the low back peels up, bend knees or shorten the lever
Bodyweight work — see the Disclaimer.
Add to session