Wednesday 22nd May, 2019

Warm Up:

3 rounds:
250m row
15 hollow rocks.
15 arch rocks.
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Rx Athletes

Strict Hollow Body Pull Ups

6 x 4 reps, start with a scap pull, 1 count pause, pull chin over the bar, 3 count pause, and then lower with a 5 count eccentric. 1.5 - 2 min rest. This is about expressing maximum control and midline tension.

Too easy? Add weight.
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Pull Accessories:

6 x 2 Pendlay Row. 3 count eccentric. 
+
Ring Ribcage Hold
With the ring set at about hip height, grab on, stand with feet below and then lean back, row yourself until the handles are in contact with your rib cage (think transition position).
Hold here as long as you can.

90 seconds rest before back into rows.
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Core

3 rounds for quality:
M.E. hollow hold. Put a band attached to the rig under your lumbar to maintain integrity.
M.E. arch hold.
90 second side plank each side.

Master the basics.
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Scaled Athletes

Strict Hollow Body Pull Up

5 x 4-6 reps, with a 2 count pause with the chin over the bar, and a 3 count eccentric. 1 - 1.5 min rest.


Scaling options:
Banded, maintaining hollow body. Alternatively, perform jumping pull-ups but aim for a 5 count on the eccentric.
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Pull Accessories:

6 x 2 Supinated Pendlay Row. 3 count eccentric. 
+
Ring Ribcage Hold

With the ring set at about hip height, grab on, stand with feet below and then lean back, row yourself until the handles are in contact with your rib cage (think transition position). Practice false girp.
Hold here as long as you can.

90 seconds rest before back into the rows.
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Core

Tabata deadbug/hollow hold.
Choose the hardest variation you can hold with good quality for a full minute. This means lower back flushed to the floor, shoulder blades off the ground. (Easiest: Deadbug - Deadbug with one arm overhead - Deadbug with two arms over head - deadbug with opposite arm and leg extended - hollow : hardest). Put a band attached to the rig under your lumbar to maintain integrity.

Tabata: arch hold.

Tabata: side plank each side, alternating each set.

No rest between.

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