Hollow Body Rock
Push/PressbilateralBeginner
Equipment Needed
No Equipment (Bodyweight)
Target Muscle Group
Full Body
Primary Goal
Resistance
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Instructions & Biomechanical Cues
Lie on your back. Reach overhead with both arms until your shoulder blades are off the floor. Your arms should be aligned with your ears and fully extended straight out. Push your lower back to the floor and, keeping your toes pointed, lift your legs 3 to 6 inches off the floor. Create tension by squeezing your legs arms and abs together. Begin to rock back and forth, holding the tension so you don't break the arch you've created with your legs and arms. Keep your core engaged the entire time. Repeat as many times as you can with good form.",
