Core Day – Hollow & V-Sits

Drive knees to chest

Lower back pressed flat to ground

Dead hang — full arm extension

Drive knees to chest

Lower back pressed flat to ground

10 reps each side

From lying position — lift legs and arms simultaneously

From lying position — lift legs and arms simultaneously

Drive knees to chest

Arms straight and locked throughout

Legs parallel to ground

From lying position — lift legs and arms simultaneously

Start from a full dead hang — arms completely straight

Brace the midline before initiating the movement

Lower back pressed flat to ground

From lying position — lift legs and arms simultaneously

Lower back pressed flat to ground