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Durante Core 3 (Holds)
5 Rounds
Gymnastics
Solo
Workout Details
Other
5 Rounds:
10 secHollow Hold
10Alligator Roll
10 secArch Hold
1 minRest
Coaching Tips
Strategy
- 1Focus on core engagement during Hollow and Arch Holds to prevent lower back discomfort.
- 2Keep a steady tempo during Alligator Rolls; avoid rushing through to maximize control and effectiveness.
- 3Use the resting period to actively recover—consider light stretching or focusing on breathing to prepare for the next round.
Safety Considerations
Technical Focus
Maintain proper body alignment during holds to avoid lower back strain.
Recommended Warm-Up
General Warm-Up:
- Light Jog - 2 min(Maintain a comfortable pace.)
Mobility Work:
- 5 Cat-Cow Stretch(Focus on arching and hollowing the back.)
- 5-10 Shoulder Dislocates(Use a band or towel to stretch shoulders.)
- 5 per side Hip Flexor Stretch(Hold each side for 10-15 seconds.)
Activation for Core and Shoulders:
2 rounds- 20-30 sec Plank Hold(Engage core and keep body in a straight line.)
- 20-30 sec Superman Hold(Focus on lifting arms and legs off the ground.)
- 5-10 Hollow Body Rocks(Control the movement; keep core tight.)
Final Activation:
- 5-10 Controlled Leg Raises(Keep lower back pressed into the ground.)
Scaling Options
Intermediate
Reduced time for holds, fewer reps on Alligator Rolls.
- 1
hollow hold
Hold for 5-7 seconds instead of 10.
- 2
alligator roll
Reduce to 5-7 rolls.
- 3
arch hold
Hold for 5-7 seconds instead of 10.
Scaled
Lesser hold times and repetitions for beginners.
- 1
hollow hold
Hold for 3-5 seconds.
- 2
alligator roll
Reduce to 3-5 rolls.
- 3
arch hold
Hold for 3-5 seconds.