Conditioning
Hollow Body Hold 30s
11 min
Load score 12
Multiple sets of 30s hollow body hold isometric holds.
Intent: Build isometric lower body strength in your abdominals and hip flexors, supporting powerful footwork and stable positions on the wall.
Exercises
Hollow Body Hold
Lie face up and press your lower back firmly into the floor. Raise your arms, head, shoulders, and legs off the ground to create a shallow dish shape. Hold this position with steady breathing, focusing on keeping the lower back glued to the floor throughout. If you lose the lower back contact, tuck your knees slightly to reduce the lever length.
Try this workout in the app
Open in the Lattice Training app for guided timers, session logging, and progress tracking — install first, then tap “Open in app”.
