2.4 KiB
2.4 KiB
https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_anti-extension
Main Progression:
Plank
- 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
- 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
- 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
- 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
- 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
- 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.