Go into the position known from FL PE 1:
- Legs bent 90 degrees to your torso and shoulders off the ground.
- Toes pointed out.
- Shoulder protracted and arms pointing forward.
- Lower back should always be pressing into the ground to have your pelvis tilted posteriorly.
Next you must lift your shoulder higher off the ground while letting your lower body come closer to the ground. As you remain tight in the entire body press your shoulders to the ground and allow your feet to come further off the floor. This is 1 rep.
- During rocking the arms must remain as horizontal as possible.
- You should remain tight throughout the rocking. If you disengage PPT and arch your back the roll will not be smooth.
- Remember not to contract too much. Only contract your muscles as much you need since over-contraction results in too early fatigue.
- Kipping with anything is not allowed. Remain tight.
- The feet should move throughout the spectrum of 1-30 centimeters from the ground in order for the rock to be sufficient.
The purpose of this exercise is to learn a proper PPT for later exercises. The rock will force you to contract harder than PE 1. It will specifically prepare for the later hollow body hold variations. This purpose of this element is therefore to build strength endurance and work capacity for the straight-legged variations, but also to let your body become familiar with the hollow body position.
This exercise focuses on building basic strength in the upper abdominals but will also to some extent target the hip flexors and the obliques which have a supportive function for the main muscles.
For equipment a yoga mat or a soft carpet/towel may be required to protect your tailbone.