MONDAY 11/14/16

5x10 Tuck Opens
5x5 Hollow Body Ring Rows

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Tuck Opens

1. Begin in a hollow body, with shoulders rounded off the floor, hips tucked under, squeezing your glutes, and pointing your toes.
2. Pull your knees to your chest while sitting up to finish in a tuck position balancing on your butt.
3. Return back to a tight hollow body and hold for 1 second before your next rep.

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Hollow Body Ring Rows

1. Set the rings to be just below hip height. Sit with your butt directly below the rings, and knees bent in front.
2. Grab the rings with a FALSE GRIP. Holding on to the bottom of the rings, roll your hand first knuckles are directly on top of the rings.
3. Lift your bottom off the floor and hold a bent knee hollow body with straight arms. Rings may turn out to be able to maintain the false grip.
4. Begin by activating your lats by slightly pressing the rings forward. This prepares your much bigger lats to do most of the work.
5. Pull the rings to your sternum. Hands will turn so you finish with your knuckles facing each other.
6. MAINTAIN HOLLOW BODY THROUGHOUT RING ROW. Pause at the top for 1 second before returning to starting position.