Testing Day

You’re almost there! It’s time to repeat the same tests we performed at the start of this program. Remember to replicate the testing conditions (exercise variation, rest time, testing order) as closely as possible.

Test one: hollow body hold for max duration
Choose a variant that allows you to keep your back flat
< 20 secs20 – 60 secs> 60 secs
Test two: plank hold for max duration
Stop the test as soon as you feel your hips dropping
< 30 secs30 – 120 secs> 120 secs

Select your next program based on how you scored.

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