The hollow position the athletes in the above photo are working for is a great teaching tool for learning how to engage the entire abdominal wall and squeeze your mid-line tight. The shoulder press and the good morning are my other two favorite ways to learn what it feels like to hold tight. There is no movement we do where you should not be engaging the entirety of your spinal musculature. Except for maybe the sit up ha fancy that.
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Workout
Five rounds for reps of:
Box Jump 30 seconds
Rest 30 seconds
Kettle bell swing 30 seconds
Rest 30 seconds
Ring dip 30 seconds
Rest 30 seconds
* If you can not do 10 ring dips perform and many push ups as you can in 30 seconds.
