Programs → Core & Conditioning
No Equipment

Build a core that
actually works.

The hollow body. The arch. The L-sit. These are the movements elite gymnasts are built on — and they'll transform how you feel in every other exercise you do. No crunches required.

Duration
4 Weeks
Level
Beginner
Per Week
4 Days
Equipment
None
$15
One-time. Lifetime access.
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🔒 Secure checkout

What's included
Full 4-week program (all weeks unlocked)
Step-by-step guides for every exercise
Hollow body, arch & L-sit progressions
Email support from Liam
Lifetime access — train it again anytime
What You'll Achieve

After 4 weeks,
here's where you'll be.

A stronger core changes everything. Your posture, your lifts, your handstands — all of it relies on what you build here.

🎯

A locked-in hollow body

The hollow body is gymnastics' most fundamental position. You'll go from struggling to hold 5 seconds to owning it for 30+. Everything else builds from here.

🦅

A controlled arch hold

The arch trains your posterior chain and teaches total body tension in extension. Essential for bar work, rings, and handstands.

📐

A solid L-sit

The L-sit is the gymnastics measure of core and hip flexor strength. Most people can't hold it for 5 seconds. By week 4, you'll have a real one.

🐉

Dragon flag foundations

One of the most visually impressive bodyweight movements. You'll start building the strength and body awareness needed to progress toward it.

How It Works

Gymnastics core.
Not gym class core.

Crunches build a flat stomach. Gymnastic core work builds total body control. There's a difference — and you'll feel it on day one.

01

Position before reps

Every session focuses on maintaining perfect body position before adding volume or difficulty. Sloppy reps build sloppy strength. We don't do that here.

02

Four focused days

Each day targets a specific quality — hollow control, arch development, compression strength, or dynamic core. Short, focused, and effective.

03

Progressions that actually progress

Week 1 teaches you the shape. Week 4 challenges you to own it under load. The progressions are deliberate — designed to build lasting strength.

Inside the Program

Week 1 is on us.
The rest is yours.

Tap any exercise to see exactly how to do it. Purchase to unlock all 4 weeks.

WEEK 1

The Shapes

Learning the positionsFree Preview

Day 1 — Hollow Body

Hollow Body Hold (knees bent)
4 × 20 sec
+
1
Lie on your back. Press your lower back firmly into the floor — this must stay down the entire hold.
2
Tuck your knees and raise your shoulders slightly off the ground. Arms can stay by your sides or reach overhead.
3
Hold for 20 seconds while breathing steadily. Imagine pulling your belly button to your spine.
Lower back must stay flat — if it arches, bend your knees more until it doesn't
Keep breathing — holding your breath makes the position collapse faster
Don't just lift your legs and hope — the lower back contact with the floor is the entire point of this exercise
Dead Bug
3 × 8 each side
+
1
Lie on your back. Arms point straight up. Knees bent at 90° in the air — like a dead bug.
2
Slowly lower your right arm and left leg toward the floor simultaneously.
3
Return to start and repeat on the opposite arm and leg. Keep lower back flat throughout.
Lower back must stay pressed to the floor the entire time — it must never lift
Move slowly — this exercise rewards control, not speed
Don't lower your limbs too far — only go as far as you can without your lower back lifting
Hollow Body Rock
3 × 10
+
1
Get into a full hollow body hold — lower back flat, legs and shoulders raised.
2
Gently rock forward and backward using your core. Do not break the body shape.
3
Complete 10 rocks while maintaining the position. Reset if the shape breaks.
If your shape breaks, stop, reset, and continue — quality over quantity
Tight glutes help maintain the leg position throughout
Don't let your lower back arch at the bottom of each rock — that means your hollow broke
Plank (elbows)
3 × 30 sec
+
1
Forearms on floor, elbows directly under your shoulders. Toes tucked.
2
Lift into a straight line from head to heels. Squeeze your glutes and brace your core hard.
3
Hold for 30 seconds. Think about "pushing the floor away" with your forearms.
Squeeze glutes, quads, and core simultaneously — all three at once
Breathe steadily — a shaky-breath plank beats a held-breath plank
Don't let hips sag OR shoot up — the line must be perfectly straight from head to heels
Lying Leg Raise
3 × 10
+
1
Lie flat on your back. Place hands under your lower back for support.
2
Raise both legs together to 90° with slow, controlled movement.
3
Lower slowly — stop 2 inches from the floor. Never touch down. Repeat.
The slower the lowering phase, the harder and more effective the exercise
Keep your neck relaxed — don't crane your head up
Don't use momentum — if you're swinging, slow down and do fewer reps with real control

Day 2 — Arch & Posterior

Arch Body Hold
4 × 20 sec
+
1
Lie face down, arms extended overhead and legs straight.
2
Lift your arms, chest, and legs off the floor simultaneously. Form a banana shape.
3
Squeeze everything and hold. Breathe steadily for the full 20 seconds.
This is the exact counterpart to hollow body — train both equally
Lift from your chest, not just your neck — the thoracic spine should extend
Don't only lift your arms — your legs must come up equally or you've missed the point
Superman Hold
3 × 20 sec
+
1
Lie face down, arms extended overhead like Superman flying.
2
Lift arms, chest, and legs simultaneously off the floor.
3
Hold and breathe. Squeeze glutes and upper back hard throughout.
Arms overhead is harder than arms by sides — start arms-out if needed
Squeeze glutes to hold the leg height — they'll try to drop
Don't crane your neck up — the extension should come from your mid-back, not your neck
Prone Y-T-W
3 × 8 each
+
1
Lie face down. Arms in Y shape overhead — lift, squeeze shoulder blades, lower. 8 reps.
2
Arms in T shape straight out — lift, squeeze, lower. 8 reps.
3
Arms in W shape (elbows bent, flex position) — lift, squeeze, lower. 8 reps.
No weight needed — these are small muscles and your arms provide enough resistance
Focus on the shoulder blade squeeze, not just the arm movement
Don't rush — slow deliberate reps build more strength than fast sloppy ones
Glute Bridge Hold
3 × 20 sec
+
1
Lie on your back, feet flat near hips, arms by sides.
2
Drive hips up by squeezing your glutes. Straight line from knees to shoulders.
3
Hold for 20 seconds, squeezing hard the entire time.
Squeeze glutes — not just lifting hips. The squeeze is the point.
Drive through heels, not toes
Don't hyperextend the lower back at the top — tuck your pelvis slightly to protect it
Reverse Hyperextension
3 × 10
+
1
Lie face down with your hips at the edge of a bed or bench. Legs hanging down.
2
Lift both legs to horizontal — squeezing glutes and lower back.
3
Lower with slow control. Keep upper body relaxed and still.
Control the lowering — that's where most of the work is happening
Upper body should stay completely still throughout
Don't swing the legs up with momentum — a slow, controlled lift builds real strength

Day 3 — Compression & L-sit

Seated L-sit Position
4 × 10 sec
+
1
Sit on the floor, legs straight in front of you. Place hands beside your hips.
2
Push down hard into the floor with your hands and try to lift your hips off the ground.
3
Hold for 10 seconds. Flex your quads and point your toes — it helps the legs float.
If you can't lift, push down as hard as you can and compress — the strength will come
Flex quads hard and point toes — both help the leg position
Don't bend your knees to make it easier — the L-sit requires straight legs. Build up to it.
Seated Pike Compression
3 × 15
+
1
Sit with legs straight and feet flexed. Sit tall.
2
Actively use your hip flexors to pull your torso toward your thighs. Use hands to pull deeper.
3
Return to upright and repeat. This is an active compression, not a passive stretch.
The harder you actively compress, the more effective — don't just lean forward passively
You should feel this intensely in the front of your hips (hip flexors)
Don't round your lower back — fold from the hips, keep the spine long
V-Up (bent knee)
3 × 10
+
1
Lie flat on your back, arms extended overhead.
2
Simultaneously lift your torso and bend your knees to meet in the middle — like a folding knife.
3
Lower with control. Keep the movement smooth — no jerking.
Keep it smooth — momentum means your core isn't working
Straighten the legs to make it significantly harder when you're ready
Don't jerk up using your neck — the movement should come from your abs, not your head
Hollow Body Hold (straight legs)
3 × 15 sec
+
1
Get into hollow body position but with legs fully straight.
2
Lower your legs as far as possible without your lower back lifting.
3
Hold at that angle. This is harder than the bent-knee version — treat it as a progression.
The lower your legs, the harder — find your threshold and hold there
Lower back stays flat no matter what — that's the rule
Don't lower your legs beyond the point where your back lifts — that's the wrong version of this exercise
Side Plank
3 × 20 sec each
+
1
Forearm on floor, elbow under shoulder. Stack your feet on top of each other.
2
Lift your hips to form a straight line from head to heels. Don't sag.
3
Hold for 20 seconds. Switch sides. Drop the bottom knee to the floor if needed.
Squeeze the lateral core — the side you're balancing on should be working hard
Keep your hips stacked — don't let them rotate forward or back
Don't let your hips sag toward the floor — that takes all the work away from your core
WEEK 2

Volume

Adding reps and holds🔒 Locked

Purchase to unlock all 4 weeks of programming.

Get Access — $15
WEEK 3 & 4

Strength

L-sit, dragon flag & peak🔒 Locked

Purchase to unlock all 4 weeks of programming.

Get Access — $15
Your Coach
Liam coaching

Why trust a 18-year-old gymnast?

Because I started exactly where you are. I know what it's like to have zero strength, zero flexibility, and zero idea what you're doing.

I've been training gymnastics since I was 7 years old, coached kids and adults of all levels at my local club, and competed at the national level in Canada.

This program is built the way my coaches built me. Progressive, intentional, and designed to actually work.

2nd Place — Canadian National Championships
Elite Canada Champion (Junior)
Coached athletes from age 6 to 50+
11+ years of competitive gymnastics

Build a core that works.

4 weeks of gymnastic conditioning. No equipment, no gimmicks.

Get This Program — $15
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