Rest
ID: 1
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- Exercise Types:
- Core Resist, Lower Hinge
- Contraindications:
- Lower Back Problems, Knee Problems
- Equipment:
- Floor Based, Wall Based
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Squeeze glutes to reinforce pelvic neutrality and lower back protection.
- 2. The goal is not to move — resist the force trying to pull you out of position.
- 3. Brace as if preparing to take a punch — 360 degrees of core tension.
Regression:
Use a wall for hand or shoulder support to reduce the stability demand of the position.
Progression:
Add a dynamic component while maintaining the static resistance: hip tap, shoulder tap, or arm reach.
Common Problems:
Position breaks down before the set ends — reduce time or load and rebuild gradually.