Tuck Hold
Medium difficulty, where it gets hard the last 10-15 sec. but you can stay up!

Options: perform Boat Pose, using your arms to help stay up.
💪 hold the Tuck position with the lower body, but then place your arms on the ground behind you for stability.
🔥 perform Hollow Hold.

Hollow Rocks
This will be a challenge! Make it hard, but not so hard you have to break it up into more than 2 sets.

Options: perform with shoulder blades and feet off ground with arms straight overhead → perform with arms at the sides.
💪 perform Lying Leg Lifts.

Foot-elevated Glute Bridges/Hold
Medium difficulty, where it gets hard the last 10-15 sec. but you can stay up!

Options: adjust height of elevation.
💪 perform with feet on the ground.
🔥 perform Single-leg version of each movement and split the duration and reps in half per side.
Equipment: object to elevate feet, like a small stool or stack of books.

Side Plank Hold
This will be an easier hold - something you can definitely do in one set.

Options: perform on elbows or hands, knees or toes.
🔥 perform Star Side Plank Hold.

Russian Twists
Light/easy enough you can stay moving the whole time.

Options: put feet down on the ground with weight in hands → keep feet off of the ground but without weight (just hands).
Equipment: single weight like dumbbell, kettlebell, backpack.

💪 Rep/Duration Scheme
Hold for 10-20-30 sec. increments instead.
Perform 10-reps each round for each movement instead of 15.

🤰 Version
15-sec. Back-supported Glute Bridge Hold or Bottom of Seated Good-morning Hold
10 Back Supported Glute Bridges or Seated Good-mornings

15-sec. Quadruped Pose
10 Bird Dog Crunches, total

15-sec. Farmer’s Carry
10 Lateral Side Bends, each side

*Repeat with 20-sec., then 25-sec. hold, the 10 staying the same.

Optional:
2-3 Sets for Quality
10 Bird Dogs, total
15-sec. Single-arm Shoulder Carry, each side

✅ Something to elevate feet onto.
✅ Optional weights Russian Twists and Glute Bridges.

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