Planks are meditation — the real kind. Here's the OG2 progression from plank to L-sit to dragon flag, why isometric holds build more than core strength, and what "stillness under pressure" actually trains.
The dead bug is T1 core — anti-extension stability training that teaches your spine to stay neutral under load. Most people skip it. Nobody who skips it has a good hollow body.
The hollow body hold is the foundational shape in gymnastics and calisthenics — every push, pull, and skill above T1 is performed in this position.
The plank is T1 core anti-extension — but most people's planks are a hip-sag festival. Here's what a real plank looks like and why it matters for everything above it.
The hollow body rock takes the static hold into motion — the same position, now rocking. If your position breaks during the rock, your hold wasn't as solid as you thought.
The side plank trains lateral core stability — the anti-lateral flexion demand that most core work ignores. It's also where you find out how strong your hip abductors really are.
The tuck L-sit is where core compression strength begins — hips lifted, knees tucked, everything braced. The direct path to the full L-sit and all compression-dependent skills.
The full L-sit — legs extended horizontal, arms pressing — is T3 core mastery. Here's the realistic timeline, the exact prerequisites, and the complete progression from tuck.
The dragon flag is the most demanding anti-extension core movement in bodyweight training. You start with negatives — the same principle that built your pull-up.
The full dragon flag — lowering AND raising in the horizontal lever position. T4 core mastery and a multi-year training goal with a clear, provable path.