30s. each movement 3-4 rounds, rest 30s. b/w exercises.

• Hollow Sliders on bench. Can be done on a rower as well

• Hollow jump to support

• Front Lever Pull Down Holds

• Hollow hold

Sliders on rower: maintain your hollow position and focus on small but controlled movement.
Jump to support: bar on shoulder hight, keep arms straight and have hollow position in the final position
Front Lever Pull Down Holds: use a band that allows you to focus creating the movement from the lats only. rest of the body maintains hollow position. imagine to push the bar down with your palms and getting your head as high as possible.
Hollow hold: make sure to keep your lower back on the floor, scale to dead bug if must.