Calisthenics Core Conditioning - 7 Minute Follow Through

This workout is designed to target your transfer subdominus, your TVA, also known as your body's natural core set. We will train in the correct order, starting with the lower abs, then moving to the center, and finishing with the top. 60 seconds on, 5 to 8 seconds rest in between each exercise. A 3 second countdown will cue your rest. You'll see what's up next during the break. Before we begin, you want to make sure your lower back does not come off the floor. Because if it's off the floor even once when training your lower abs, you're not training your deep core. Because then your TVA isn't controlling the movement, your lower back is. And this just leaves you with a sore back and no results. So we're gonna fix this first by prepping your TVA before the workout. Lie on your back, knees bent, slide one hand under your lower spine. Now tilt your pelvis down so your lower back presses into your hand. Hold this for 10 seconds. You will feel this in your lower abs. This is your TVA activating. Once you hold this for 10 seconds, your TVA will be fully prepped and now you're ready to start the workout. Up next, keeping that pressure, tap your toes on the ground and back up. Keeping that lower back on the floor. The further out you go, the harder this gets. And the advanced variation of this is having straight legs that go all the way out here. So only do this in your range where your lower back stays on the floor. If you can only do short taps, Up next, compression v-sit raises. Do these with bent knees to make this easier. You want to pull your thighs toward your ribs using your core, not swinging with momentum. The goal is to keep your body as compressed as you can during these, lifting from your abs, Up next, the hollow hold. Start in a tuck if you need to. Remember to tuck your lower back into the floor. Your goal with this is to eventually have your legs straight in front of you, with your arms straight overhead. Think of longing your spine, keeping your core tight with no arch in your back. Up next, the reverse hollow. This time you will do the hollow in reverse on your stomach. The beginner variation of this is going in and out of the hollow, going up and back down. Lift your chest, arms and legs off the ground as if you're flying. Think of lengthening yourself during this. Arms reaching forward, legs stretching back, keeping that length as you hold. Rest in 3 seconds. Up next, spine flexion crunches. Grab a pillow and place it under your mid-back. We want your spine to fully open so the core can contract through its full range. Don't skip this. Again, the reason why we have this pillow under our back is so we get that full extension of the spine during the crunches, because doing these flat on the floor can shorten your Up next, single leg lowers. Keep your lower back pressed into the floor, lower one leg until it touches the floor and back up. Control this entire movement with your core. We're halfway there. This is our last exercise. 30 seconds left. Finish in 3 seconds. If you want a deeper breakdown and more on how to properly activate your TVA, I've already made another full video walking you through it. You can watch here.