I don't know what some of these exercises are

Hey guys, I'm surprised I can't find what some of these exercises are in the forum... I'm assuming it's just me, but I've read BtGB and I didn't see them in there.

60 sec plank

60 sec reverse plank

60 sec arch hold

60 sec hollow hold

60 sec support hold

60 sec dead hang

60 sec handstand

60 sec inverted hang

60 sec L-sit tuck

Is the plank with arms extended?

reverse plank, are the fingers facing towards the butt, or away from it. And again, arms extended fully?

arch hold I have no idea what that is

hollow hold not sure either

dead hang, simply hanging from a chinup bar, but should my shoulders be flexed a bit or completely relaxed.

handstand - is this a handstand on the wall or a legit handstand that I need to work up to

inverted hang, not sure either

L-sit tuck: I know this one!!! haha

Sorry about this guys, I just had trouble finding arch and hollow hold on here so I figured I'd just ask all the ones I wasn't 100% sure on.

Also, I'm moving slow, doing mostly mobility exercises and I want to do add this in with it. I'll see how I feel, and then start tossing in some other FSPs and FBEs. I'm just not sure how my body is going to respond and I've had shoulder problems in the past.

Thanks!

Hopefully someone who knows the links to the pre-requisite threads will post them here.

Dead hang is a pull up or chin up hang, with straight arms.

Tuck L sit is in BtGB.

Inverted hang is also in there, it's when you are hanging upside down off of the rings. Your head is pointed at the ground and your feet are pointed straight up in the sky, and your body is straight.

Arch hold is lower back/posterior chain. You lay on stomach, reach arms out in front, and lift chest and legs off the ground.

Hollow hold is abdominal and hip flexors. Lay on yoru back. Lift legs 6-10" off the floor and hold, with your shoulders off the ground as well, arms behind your head as if in a handstand. ALL weight should be on the lower back, NOT the hips and mid back. There should not be an arch in the lower back. You should not even be able to fit a credit card under your lower back.

Obviously, you should make these positions easier by bringing the arms and or legs closer to the body and bending them, at least enough to where you have a 20-30s hold time with perfect form. That would be where you start. Slowly build up to 60s. 3 sets per workout, done every workout day.

60s handstand is Coach's minimum recommendation before attempting wall runs.

thanks slizzardman, that was a lot of help.

i've noticed on the L-sit tucks I have trouble when I try to keep my shoulders back... it's seems my triceps aren't strong enough to hold me up when I do that. However I can do them if i roll my shoulders forward. From what I've been reading here is that I shouldn't roll my shoulders forward though. I've been rolling my shoulders forward my whole life on dips (and I can see why I hurt my shoulder a bit last year!)

I'm using chairs right now for the L- sit tucks... Would you suggest that I lighten the load and strengthen those triceps in the right position with shoulders back? Or is it common to roll the shoulders forward on the L-sit tuck at the beginning?

Thanks in advance guys

Well, you should start with just a straight arm support and then slowly lift into a tuck L sit. A 60s straight arm support without shoulders being rolled horribly forward should be your first goal and should come quickly. After that you can start lifting your knees. If you only get halfway up towards a tuck L who cares? That's where you start, wherever it is that you can hold a proper shoulder position. Do SSC until 60s becomes easy and then lift higher, and so on. Do not attach timelines to any of this, it is not practical and will stress you out.

Those are my best suggestions. Obviously you should be putting extra work into retraction and lower trap work. That's just basic and everyone needs to be on that.