Core tension primer
3 rounds: 30 s hollow hold, 30 s side plank per side, 8 slow leg raises. 1 min rest.
- Slot
- Strength
- Focus
- Stability
- Time
- 10 min
- Intensity
- Moderate
- Injury risk
- Low
- Intervals
- 3 rounds, 1:00 rest
- Equipment
- 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.
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.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.