anti-extension work held while you move: the hollow shape is the exercise and
the rocking is what tests it
unlike a plank, gravity is trying to unfold you at both ends at once, with
nothing but your back on the floor to hold the shape
the rock itself adds nothing on its own; it exists to prove the shape did not
break
Execution
Lie on your back, press your lower back into the floor and lift your shoulders,
arms and legs until only your lower back is still touching. Reach your arms past
your ears and point your toes.
hold that shape rigid before you start rocking
rock back and forth by driving from the shoulders, not by pumping your legs
keep your lower back on the floor through the whole rock
keep your arms and legs where they started
stop the set the moment the shape breaks
If you cannot hold the shape, tuck your knees in until you can. The shortened
lever is the scaling here.
Purpose
anti-extension work held while you move: the hollow shape is the exercise and
the rocking is what tests it
unlike a plank, gravity is trying to unfold you at both ends at once, with
nothing but your back on the floor to hold the shape
the rock itself adds nothing on its own; it exists to prove the shape did not
break
Execution
Lie on your back, press your lower back into the floor and lift your shoulders,
arms and legs until only your lower back is still touching. Reach your arms past
your ears and point your toes.
hold that shape rigid before you start rocking
rock back and forth by driving from the shoulders, not by pumping your legs
keep your lower back on the floor through the whole rock
keep your arms and legs where they started
stop the set the moment the shape breaks
If you cannot hold the shape, tuck your knees in until you can. The shortened
lever is the scaling here.