라이브러리로시작 
끝 
운동 라이브러리
Hollow Rock
A dynamic progression of the hollow hold where the rigid body rocks back and forth, forcing the abs to maintain position under changing load.
코어맨몸Anti-extension
주동근
복직근
협응근
복횡근고관절 굴곡근복사근
장비
맨몸
패턴
Anti-extension
준비 자세
- 01Lie on your back and set a strict hollow hold first.
- 02Press the lower back into the floor with ribs down.
- 03Extend arms overhead and point the toes.
- 04Lift shoulder blades and legs a few inches off the mat.
수행
- 01Rock back toward the shoulder blades without changing the body shape.
- 02Let momentum carry you forward toward the tailbone.
- 03Keep rocking in a smooth rhythm like a rigid rocking chair.
- 04Stop the set the moment the shape breaks.
체크포인트
- -Body shape stays identical through every rock.
- -Movement comes from momentum, not from bending at the hips.
- -Lower back never slams or arches off the floor.
- -Arms stay glued beside the ears.
흔한 실수
- -Piking at the hips to generate the rock.
- -Kicking the legs instead of holding them rigid.
- -Letting the heels or shoulders touch down between reps.
- -Rocking so far back that the neck takes load.
프로그래밍 노트
- -Use 3 to 4 sets of 10 to 20 rocks after a solid 30 second hollow hold.
- -Program in timed sets of 20 to 30 seconds for conditioning.
- -Return to static holds if the shape degrades mid set.