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