## Main Progression: ### [**Plank**](https://www.youtube.com/watch?v=kL_NJAkCQBg) - Work up to a 30s hold then move on to your ring rollouts - You're only doing the planks, don't do every drill in the video. ### [**Ring Ab Rollouts**](https://www.youtube.com/watch?v=LBUfnmugKLw) - Elbows should stay straight - Remain in a hollow body position (ribs down, butt tucked) - Keep your hands as close as your overhead mobility will allow. - Higher ring position will make this easier. Elevating the feet will make it harder. ## Alternate Progressions: Once you've reach a 30second plank you can choose one of alternative progression if you don't want to do Ring Rollouts: ### Alternate Path 1: #### [**Kneeling Ab Wheel Rollouts**](https://www.youtube.com/watch?v=uYBOBBv9GzY) - Use a wall to shorten the ROM and make it easier. The further you are from the wall, the more difficult it becomes. - Keep a hollow body position (ribs down, butt tucked), brace your core, and squeeze your glutes. #### [**Standing Ab Wheel Rollouts**](https://www.youtube.com/watch?v=uYBOBBv9GzY) - Use a wall to shorten the ROM and make it easier. The further you are from the wall, the more difficult it becomes. - Keep a hollow body position (ribs down, butt tucked), brace your core, and squeeze your glutes. ### Alternate Path 2: #### [**Tucked Hanging Leg Raises**](https://www.youtube.com/watch?v=Gw3RyyARhBQ) - Remain in a passive hang and a hollow body position (ribs down, butt tucked) - To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement. #### **Pike Hanging Leg Raises Negative** - Perform a Tucked Leg Raise then straighten your legs and perform a straight legged negative. - Remain in a passive hang and a hollow body position (ribs down, butt tucked) - To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement. #### [**Straight Hanging Leg Raises**](https://www.youtube.com/watch?v=QyVq5oUBpss) - Remain in a passive hang and a hollow body position (ribs down, butt tucked) - To minimize swinging, keep your feet infront of your hips and pause for a second at the top and bottom of the movement. ### Alternate Path 3: #### [**Pike Compressions**](https://youtu.be/G1_EoDs-G7E?t=251)