Road to Rx:
15 Hollow rocks.
15 Arch rocks
Strict Hollow Body Pull Ups:
Ascending ladder. 1, 2, 3, 4, 5, 6... etc. Reps.
How this works:
Perform one pull up, rest 1 breath. Perform 2 pull-ups, rest for 2 breaths. Perform 3 pull ups, rest for 3 breaths. Continue in this manner adding one rep until you feel like you will hit failure on your next set. DONT hit failure. Instead, work back down the ladder.
If you complete the ladder in 7.5 minutes, rest 10 seconds and start again. This is volume accumulation.
Banded, maintaining hollow body. Alternatively, perform jumping pull-ups but have a minimum of 3 count on the eccentric.
Try scaling such that you hit at least 5 reps on the first ladder.
3 x 12-15 ring rows.
Max Effort Scap Pull Hold:
In a hollow body hanging from the bar, perform a straight arm pull-up, pulling arms into the sockets activating the lats. Hold this as long as you can.
90 seconds rest before back into their ring rows.
4 rounds for quality:
30 seconds 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.
30 second arch hold.
20 second side plank each side.