Movement Library: The Hollow Hold

Points of Performance:

1. Begin in a seated position, with your legs extended forward, chest tall, and hands on your knees
2. Slowly roll backward, one vertebrae at a time, focusing on pressing your lower back into the floor as much as possible
3. Allow your heels to lift off the floor, and lift your arms overhead
4. Extend your shoulders into your ears, as if you were trying to reach behind you as far as possible

The Key: Be as tight as possible! This is a max-effort position, and should be trained with total body engagement.

Meaning? Keep every single muscle tight!

Your static positions transfer into how you move during high-level skills, so focus on integrity.

Additional exercises available in my Movement Library – Check it out below
https://www.youtube.com/playlist?list=PLLDCiJAq3bsvNH4ntzYq8fAJjpHE3Arhh

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