The Hollow Position:

Lumbar spine stays on floor the entire time, stop and rest if your lumbar spine loses contact with the floor, head is held neutral (do not bury chin in chest) and arms are stretched backward covering your ears so that there is no shoulder angle. The goal is to have a long hollow body shape. We will be doing all of this gymnastics work with 12 year old Romanian Gymnast form– straight knees, pointed toes, squeezing your glutes as much as possible.


Hamstrings Sequence @ 0:30 Each – Seated Pike, Toe Touch, Handstand Pike Stretch

Static Shaping:

3 rounds of:

:30 Hollow Hold on Back
:30 Rest


8 rounds of:

:20 Hollow Rocks
:10 Rest

13 thoughts on “140415

  1. awesome thanks for starting this Rudy! Really looking forward to everything else coming up!!!!!!

  2. I think this post illustrates the necessity for programming like this.

    The warm up terms mean nothing to me. Seated pike? Handstand pike stretch? Might as well be written in Chinese.

  3. Hey Kaitlin/Rudy – Since these positions are somewhat foreign to about 95% of us, could you please either post some demo videos or links to demo videos? I’m able to Google this stuff, but I am not able to know if I’m doing it correctly, etc. really looking to strengthen this part of my work. Thanks.

  4. Correct me if I’m wrong but I’m pretty sure….

    “Seated Pike” is you’re in a ‘long sit’ position on the floor, legs straight and together, toes pointed you you are bending forward from the hips with arms extended toward toes. Not sure if the back must stay completely flat or if you round all the way up.

    “Toe Touch” is seated having legs spread wide, straight, toes pointed and you bend forward with each arm reaching for its respective foot.

    “Handstand Hamstring” would be something to the effect of bending down from standing,not sure if feet are together or apart, and putting hands flat on the floor. Like you would to lift up into a freestanding handstand.

    Hollow holds are as the picture shows and rocks are just maintaining that position as you rock back and forth from the hips up onto the shoulder blades….

    Again, correct me if I’m wrong – I’m not claiming to be a gymnasty guru

  5. Hey Everyone, Kaitlin here- sorry there are so many questions I has in leotards while I was still in diapers and forget gymnastics can be a foreign language. Shane has a lot of it right.

    Seated Pike- sit on the floor with your legs extended straight outward, with knees locked out and toes pointed keep your back flat and your arms abce your ears and reach forward until you feel a stretch in your hamstrings. Engage your core to stay upright.

    Toe Touch- keep your feet together and knees locked out, bend over from a standing position, its okay to round your back here.

    Handstand Hamstring Stretch- set up a box as if you were going to do modified HSPU. With your knees extended straight, walk your hands in while bending at the hips until you feel a stretch in your hamstrings. The ideal is a straight line from your wrists to your shoulders to your hips.

  6. Hey everyone, Kaitlin here we had no idea this would be so popular! I’ve been in leotards since I was in diapers and forget gymnastics is a foreign language.

    Seated Pike- sit on the floor with legs straight and toes pointed in front of you. Keeping your back perfectly straight (have a friend hold a pvc against you if you have to) bend forward until you feel a stretch in your hamstrings. Engage your abs to hold yourself up.

    Toe Touch- stand up with your feet together, knees locked out. Bend forward as far as you can with straight knees. Its okay to round your back on this one.

    Handstand Hamstring Stretch- set up a box as if you were going to do modified handstand pushups. With your feet on the box and your knees locked out walk your hands in as close as posible whole piking your butt upwards. Go until you feel a hamstring stretch. Ideal is wrists, shoulders and hips in a vertical line.

  7. Thanks Kaitlin. Looking forward to adding this into my already long laundry list of things to get better at.

    • 27/170#/5’9″/M/CenEast

      Done. Holds were okay. Rocks were tough. Could tell my lower back wasn’t staying rounded. Stopped after round 5 to move to static holds for last 3 rounds.

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