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Midsection stability

BACK

Strength

Strength exercise for this movement pattern

Mobility

Don't skip the mobility exercise after each strength set

A note on the minimum & target sets and reps

Minimum: this is the minimum number of reps and sets you need to perform before moving up to the next level. If you can't complete this many reps and sets WITH GOOD FORM, move back down a level. 

Target: Before you move up to the next level you need to complete the target reps and sets WITH GOOD FORM for two consecutive workouts. It can be exciting to rush ahead, although consistency is important, not how quickly you progress.


1. 70 degree hollow hold
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
1. Cat stretch
Minimum reps & sets
  • Reps 20
  • Sets 1
​Target sets & reps
  • Reps 20
  • Sets 3

2. 45 degree hollow hold
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
2. Sphinx stretch
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3

3. 30 degree hollow hold
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
3. knee down cobra stretch
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3

4. "flat" hollow hold
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
4. knees up cobra stretch
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3

5. 18" hollow plank
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
5. kneeling back bend
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3

6. 12" hollow plank
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
6. Kneeling back bend to heels
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3

7. 6" hollow plank
Minimum reps & sets
  • Reps 10 seconds
  • Sets 1
​Target sets & reps
  • Reps 30 seconds
  • Sets 3
7. exercise
Minimum reps & sets
  • Reps 4
  • Sets 2
​Target reps & sets
  • Reps 20
  • Sets 3

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