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Core tension primer

3 rounds: 30 s hollow hold, 30 s side plank per side, 8 slow leg raises. 1 min rest.

Strength
Stability
10 min
Moderate intensity
Low injury risk
Floor space, Timer

How to do it

Do 3 rounds of: a 30-second hollow hold (lie on your back, lower back pressed into the floor, arms and legs lifted), a 30-second side plank on each side, and 8 slow leg raises (lying or hanging). Rest 1 minute between rounds, and add a round for a longer block. Stop a set early if shaking ruins the position.

Run it now

The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.

Core tension primer

0:00 / 10:05

Ready

10:05

3 rounds

3 rounds: 30 s hollow hold, 30 s side plank per side, 8 slow leg raises. 1 min rest.

3
rounds
1:00
rest
10:05
total

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Who it's for

A short, complete core session that covers the front, the sides and the hip flexors. Ten minutes and no equipment.

Common mistakes

  • Lower back lifting in the hollow hold. Pressed into the floor throughout. Bend the knees if it lifts.
  • Hips dropping in the side plank. Stack them and hold the line.
  • Pushing through shaking. Shaking that ruins the position means the set is over.

How to progress

Add a round, then extend the holds. Once three rounds are comfortable, hanging leg raises and windshield wipers are the next step up.

When it fits

The training periods this exercise fits into in Blok Sessions.

  • Base Lots of easy climbing, good movement and aerobic fitness.

  • Strength Stronger fingers and pulling, with weight you control.

  • Power Explosive moves, momentum and coordination.

  • Power Endurance Keep your power through one hard move after another.

  • Deload Train less, let your fingers recover, keep moving.