Motion demo
Core Lock

Hollow Body Hold

The lock that makes every other movement stronger.

Sets

4

Reps

45s

Rest

1:15

RPE

8

Targets

RectusTVAHip Flexors

Coach cues

bluee method
  1. 01

    Lower back glued to the floor — no daylight underneath.

  2. 02

    Long arms, long legs, low chin — one straight banana.

  3. 03

    Breathe shallow through the ribs, not the belly.

Do not do this

Legs too high — takes the abs out of the movement.

Ribs flared open. Ribs down or the hold is fake.

Progression ladder

lvl 3 / 5
  • 01Tuck Hollow 20s
  • 02One-Leg Hollow 30s
  • 03Full Hollow 30s
  • 04Full Hollow 60s
  • 05Weighted Hollow

Fuel this movement

Overnight Oats + Berries

Paired meal

Overnight Oats + Berries

360

kcal

"Slow carbs and beta-glucan keep insulin flat so cortisol from a cut doesn't eat the abs you just built."

P

22g

C

48g

F

10g

Next: Burpee Broad Jump →