Midsection stability |
StrengthStrength exercise for this movement pattern
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MobilityDon't skip the mobility exercise after each strength set
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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.
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.
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1. 70 degree hollow hold
Minimum reps & sets
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1. Cat stretch
Minimum reps & sets
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2. 45 degree hollow hold
Minimum reps & sets
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2. Sphinx stretch
Minimum reps & sets
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3. 30 degree hollow hold
Minimum reps & sets
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3. knee down cobra stretch
Minimum reps & sets
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4. "flat" hollow hold
Minimum reps & sets
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4. knees up cobra stretch
Minimum reps & sets
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5. 18" hollow plank
Minimum reps & sets
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5. kneeling back bend
Minimum reps & sets
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6. 12" hollow plank
Minimum reps & sets
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6. Kneeling back bend to heels
Minimum reps & sets
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7. 6" hollow plank
Minimum reps & sets
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7. exercise
Minimum reps & sets
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