Hollow Hold – Weight Plate On Legs

  • HOW: Lying on your back, place a weight plate on top of your lower legs with your feet together. Bring both of your arms straight up overhead. Contract your core to flatten your back, then lift both feet up off of the ground about 6 inches. Keep your arms next to your head as you raise your shoulder blades just off of the ground. Hold this position for as long as you can. The test is over when you have to lower your legs or shoulder blades back to the ground. 
  • FEEL: You will feel your core really working for this one! 
  • COMPENSATION: Don’t have your arms behind your neck during the test, keep them right next to it. Keep your legs straight, don’t bend your knees.

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