Exercises
Round 1 (4 sets, Pain +2)
1
Front Lever Raise
4 sets raise or hold Start from a full dead hang — arms completely straight
View skill →2
Round 2 (3 sets)
3
4
5
Ab Wheel Rollout
3 sets ring rollout or plank walkout Brace the midline before initiating the movement
View skill →6
Knee Raise
3 sets Drive knees to chest
View skill → Round 3 (x2?)
7
Hollow Body Hold
hold Lower back pressed flat to ground
View skill →8