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 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 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 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 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 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 V-sit takes the L-sit's compression above 90 degrees — hips higher, legs angled up, hip flexors and abs at maximum demand. T4 and the gateway to the manna.

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.

The hanging leg raise trains hip flexion under suspension — the specific compression demand that feeds directly into the L-sit, L-sit pull-up, and front lever.

The ab wheel rollout trains anti-extension at a long lever — the same demand as the dragon flag but built from a kneeling or standing roll-out rather than a bench anchor.