Midline Madness: Supine GHD Hold
Video by Travis Ewart

Have planking and hollow holds become too “easy” for you? Looking for a fun new challenge? Working toward a lever? Need an idea for ab supplemental work? If you answered yes to any of these questions then Supine GHD Holds are for you! If you have mastered a 90-second prone plank and can hold a perfect hollow for at least 60 seconds, you might be ready to kick it up a notch by moving to the GHD machine.

All the principles of a hollow apply here –

Midline Madness: Supine GHD Hold
Video by Travis Ewart

Have planking and hollow holds become too “easy” for you? Looking for a fun new challenge? Working toward a lever? Need an idea for ab supplemental work? If you answered yes to any of these questions then Supine GHD Holds are for you! If you have mastered a 90-second prone plank and can hold a perfect hollow for at least 60 seconds, you might be ready to kick it up a notch by moving to the GHD machine.

All the principles of a hollow apply here –

Muscle-Up Transition Drills
Videos by Travis Ewart

Are you working on getting your first muscle-up? Don’t know what to do when muscle-ups come up in your gymnastics skill session? Trying to perfect your muscle-up technique? If you answered yes to any of these questions then these drills are for you! Just like anything else in the gym and sport, technique plays a huge role in not only getting your first muscle-up, but also in making them as smooth and efficient as as possible.

Below, we have four muscle-up transition drills to help you get from under the rings to above the rings.

Muscle-Up Transition Drills
Videos by Travis Ewart

Are you working on getting your first muscle-up? Don’t know what to do when muscle-ups come up in your gymnastics skill session? Trying to perfect your muscle-up technique? If you answered yes to any of these questions then these drills are for you! Just like anything else in the gym and sport, technique plays a huge role in not only getting your first muscle-up, but also in making them as smooth and efficient as as possible.

Below, we have four muscle-up transition drills to help you get from under the rings to above the rings.

Midline Madness: The Dragon Flag
Video by Travis Ewart

Invictus Athlete Gymnastics coach, Travis Ewart, demonstrates three versions of a Dragon Flag core exercise.

The first of the three exercises (the most difficult) utilizes a straight body position on the descent.

The second demonstration utilizes a straight leg and a bent knee which is quite a bit easier. If you decide to choose this option we recommend alternating the bent leg to ensure balanced development of the body’s right and left hemispheres.

The third option is with two bent knees and is the easiest of the three options.