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© 2025 Honcharuk Oleksandr

Mastery: Hollow Body Hold — Stage 1 (Recumbent posture (Tuck Hold))

Stage goal: 10 Recumbent posture (Tuck Hold) ➔ Transition to Stage 2
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hollow Body Hold — Stage 2 (Lying posture (bent knees))

Stage goal: 10 Lying posture (bent knees) ➔ Transition to Stage 3
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hollow Body Hold — Stage 3 (Recumbent posture (90 degrees feet))

Stage goal: 10 Recumbent posture (90 degrees feet) ➔ Transition to Stage 4
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hollow Body Hold — Stage 4 (Lying posture (Hands forward))

Stage goal: 10 Lying posture (Hands forward) ➔ Transition to Stage 5
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hollow Body Hold — Stage 5 (Hollow Body Hold (Hands forward))

Stage goal: 10 Hollow Body Hold (Hands forward) ➔ Transition to Stage 6
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hollow Body Hold — Stage 6 (Hollow Body Hold (Hands behind the head))

Stage goal: 10 Hollow Body Hold (Hands behind the head) ➔ Transition to Stage 7
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Mastery: Hollow Body Hold — Stage 7 (Groaning Hollow Body (Rocking))

Ultimate Goal: Full Element Mastery (Hollow Body Hold)
  • Core, back and joint warm-up – 5 min
  • Plank – 60 sec
  • Hanging Leg Raises – 12
  • Abdominal Crunches – 45 sec
  • Superman Exercise – 15
  • Hyperextensions – 12
  • Pull-ups – 12

Progression Map: Hollow Body Hold

  • Stage 1 ➔ 2 Transition standard
    10 Recumbent posture (Tuck Hold) ➔ 1 Lying posture (bent knees)
  • Stage 2 ➔ 3 Transition standard
    10 Lying posture (bent knees) ➔ 1 Recumbent posture (90 degrees feet)
  • Stage 3 ➔ 4 Transition standard
    10 Recumbent posture (90 degrees feet) ➔ 1 Lying posture (Hands forward)
  • Stage 4 ➔ 5 Transition standard
    10 Lying posture (Hands forward) ➔ 1 Hollow Body Hold (Hands forward)
  • Stage 5 ➔ 6 Transition standard
    10 Hollow Body Hold (Hands forward) ➔ 1 Hollow Body Hold (Hands behind the head)
  • Stage 6 ➔ 7 Transition standard
    10 Hollow Body Hold (Hands behind the head) ➔ 1 Groaning Hollow Body (Rocking)
  • Stage 7 ➔ 8 Transition standard
    10 Groaning Hollow Body (Rocking) ➔ 1 Hollow Body Hold (Max time)
  • 🏆 Final Full Element Mastery: Hollow Body Hold
© 2025 Honcharuk Oleksandr
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