Exercises
1
Knee Raise
Section 1 — 1x Fast, 1x Slow Drive knees to chest
View skill →2
Hollow Body Hold
Lower back pressed flat to ground
View skill →3
L-Sit
Must get full time — no breaking Legs parallel to ground
View skill →4
Leg Raise (Dips)
1x Fast, 1x Slow Hang on dip bars
View skill →5
Windshield Wiper
Superset with Obliques (20 reps) Hang from bar
View skill →6
Oblique Crunch
10 reps each side
View skill →7
V-Sit Hold
Balance on tailbone
View skill →8
Flat Plank
Forearms or hands shoulder-width
View skill →9
Hollow Body (Arms Above Head)
Section 2 Arms extended overhead
View skill →10
L-Sit (Alternating Leg)
Start in L-Sit position
View skill →11
Hang 90° Leg Raise
Dead hang on bar
View skill →12
Dragon Flag
Grip bench or bar overhead
View skill →13
Jackknife Dip
On dip bars
View skill →14
Compression Hold
Seated — pull legs toward chest
View skill →15
Oblique Crunch
Section 3 — 10 each side 10 reps each side
View skill →16
Hollow Body Hold
Lower back pressed flat to ground
View skill →17
Plank to Tuck (Rings)
Feet in rings, hands on floor in plank
View skill →18
Ring Slow Mountain Climber
Feet in rings, plank position
View skill →19
Hello Dolly
Superset with Flat Plank (1 min) Lying on back
View skill →20
Flat Plank
Forearms or hands shoulder-width
View skill →