Hollow Body Rock

Abs Tier B for Abs Bodyweight Compound Dynamic

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3sets

20stime

45srest

~4.9kcal/min

AbsB Rectus Abdominis

Obliques Quadriceps

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inAbs

Lower abs working hard to control the legs and keep the lower back down.

Key cue (the coach says it during the set)“Low back glued down, move slowly.”

Tempo · Up 1 s · down 3 s

Choosing the load: Hold only while the form stays clean; stop when the hips sag or you shake out of control.

Feel it in Lower backLower back lifting. Shorten the range, bend the knees, stop before the back arches.
Feel it in Front of hipsFront of the hips burning more than the abs. Tuck the tailbone up as you lift and bend the knees.
Feel it in Forearms / gripGrip fails first on hanging raises. Use ab straps or switch to lying leg raises.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.