rzen
a93cbc30b7
Pick any exercise from the full library while a workout is running, not just the ones in its split. The new exercise's plan is seeded from the most recent log of that exercise, else the library's authored Defaults line, else a plain 3x10. Adds a searchable two-section picker sheet and a **Defaults:** bullet to all 47 library reference pages. Claude-Session: https://claude.ai/code/session_01HJDQQDA9QdP8zByg43H5v3
39 lines
1.1 KiB
Markdown
39 lines
1.1 KiB
Markdown
# Hollow Body Hold
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The gold standard for deep core tension — a shallow, rigid banana shape.
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- **Category:** Main circuit
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- **Type:** Anti-extension (isometric hold)
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- **Targets:** Rectus abdominis, deep core, hip flexors
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- **Prescription:** 3 × 20–40 s holds
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- **Defaults:** 3 × 20 s
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## Setup
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Lie on your back, arms extended overhead beside the ears, legs straight and
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together.
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## Execution
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1. Press the lower back *into* the floor and hold it there — this never releases.
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2. Lift shoulder blades and legs a few inches off the floor into a shallow
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banana shape.
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3. Reach long through fingers and toes and hold.
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## Cues
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- The lower back stays welded to the floor; if it lifts, shorten the shape.
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- Chin gently tucked — look at your thighs, not the ceiling.
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- Lower = harder. Height is not the goal, tension is.
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## Common Mistakes
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- Lower back arching off the floor (the hold has failed at that point).
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- Folding at the hips into a V-sit.
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- Neck cranked forward doing all the "work".
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## Progression
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Tuck hold (knees in) → one leg extended → full extension, arms overhead →
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hollow rocks
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