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.
38 lines
1.1 KiB
Markdown
38 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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## 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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