rzen
7274f155e9
Exercise Library/ holds per-exercise reference docs (setup, cues, mistakes, progressions) with SVG visuals and a Python-rendered motion pipeline; Workouts/ExerciseFigure renders the bundled *.motion.json rigs as animated stick figures on the exercise screen. Exercises gain a warm-up/main-circuit category, timed exercises display hold time via planSummary, and a completed exercise reopens to a check screen instead of its timers.
1.1 KiB
1.1 KiB
Hollow Body Hold
The gold standard for deep core tension — a shallow, rigid banana shape.
- Category: Main circuit
- Type: Anti-extension (isometric hold)
- Targets: Rectus abdominis, deep core, hip flexors
- Prescription: 3 × 20–40 s holds
Setup
Lie on your back, arms extended overhead beside the ears, legs straight and together.
Execution
- Press the lower back into the floor and hold it there — this never releases.
- Lift shoulder blades and legs a few inches off the floor into a shallow banana shape.
- Reach long through fingers and toes and hold.
Cues
- The lower back stays welded to the floor; if it lifts, shorten the shape.
- Chin gently tucked — look at your thighs, not the ceiling.
- Lower = harder. Height is not the goal, tension is.
Common Mistakes
- Lower back arching off the floor (the hold has failed at that point).
- Folding at the hips into a V-sit.
- Neck cranked forward doing all the "work".
Progression
Tuck hold (knees in) → one leg extended → full extension, arms overhead → hollow rocks