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Core · Push

Hardcore Abs 20

Hardcore Abs 20 preview
Core · 20 min
Hardcore Abs 20

Advanced bodyweight ab work. If you can do a strict plank and hollow hold, you're ready.

20 min
Push
Truck stop
Session timer
0:00

Space needed

3ft x 6ft plus a trailer bar or strong grip point

Warm-up

  • Dead Bug
    60s

    Slow tempo, ribs down.

  • Hollow Hold
    30s x 2 / 20s

    Low back glued down, arms and legs long.

Block A — Hanging Work

3 rounds
  • Hanging Knee Raise
    10 reps / 45s

    Curl the pelvis up, don't swing. Legs come with the hips.

  • Hanging Leg Raise
    6-10 reps / 45s

    Straight legs, control the drop. If you swing, drop to knees.

Block B — Floor Advanced

3 rounds, 40s / 20s
  • V-Up
    40s / 20s

    Fingers to toes in one snap, full extension between reps.

  • Windshield Wiper (bent knees ok)
    40s / 20s

    Shoulders stay glued, rotate from the hips.

  • Hollow Hold
    40s / 20s

    Small window between low back and floor stays closed.

Finisher

  • L-Sit (or tuck L-sit)
    3 x max hold / 45s

    Push the ground away hard, tuck the knees if legs are too heavy.

Coach note

Advanced session. Skip the hanging work if there's no safe bar. Sub V-ups and hollow holds instead.