Hollow Hold Press – Core Stability/Anti-Rotation w/ Shoulder Strength

This is great way to mix up your core work and include a bit of upper body as well! 

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.


This week’s move is a move Ben Bruno originally shared a while ago and is excellent for challenging your core, but also you’re able to load your shoulder/chest a bit! Tag someone below you think needs or will enjoy this move!

Start laying on your back, strong ab brace to lock ribs down toward your pelvis. Then lift your legs slightly off the ground as you lift shoulder blades off as well. Keep your lower back flat.

Holding a moderate weight dumbbell in one hand, maintain the hollow hold position as slowly press the weight up & down. Don’t let your body rotate or twist.

You should be able to start with 5-10 lbs, as increase slowly as the move becomes easier. Don’t cheat by letting your lower back arch upward.

You can mix this move into any circuit/workout, or do on its own for some different core stimulus., Typically we work 8-16 reps per side, increasing the weight until it’s a challenge!

Move It Monday will feature a new exercise movement for you weekly, for all fitness levels, to help improve your safety and performance, especially with dance.

Follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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