Current flexibility and core training

I started training under the program Systematic Core Training For Kettlebells (SCT4KB) by Geoff Neupert. I've previously worked on Hollow Body Hold and L-Sit, both of which are included in SCT4KB, but eventually gave up on both. I tried following tutorials by GMB and others but I needed details like how many seconds to hold a position and for how many repetitions for the first workout; and how to increase the hold time over time. These details were missing in those tutorials. SCT4KB has charts that clearly lay out the hold times and reps for each exercise, on a per session basis - like 10-sec. hold for certain reps for the first session, 15-sec. hold for certain reps for the next session, and so on until the 9th session when you're doing a 50s hold for only a couple of reps. This is a huge improvement over those L-Sit and hollow body tutorials that I gave up on.

So in the time between giving up on L-Sit and Hollow Body, and discovering SCT4KB, I wrote off ab/core training altogether, deeming it unnecessary for my fitness. I felt like my abs were getting enough work from doing pushups and pullups. My mind started to change when I got Geoff's other program Sore Joint Solution, which introduced me to Geoff's P3 Protocol, which taught me about diaphragmatic breathing and the hidden core. SCT4KB was released later and was described to be a program that, like SJS, also incorporates P3 Protocol. The main difference is SCT4KB is built on the SSP (Stability -> Strength -> Power) model, with Stability built on P3 Protocol. SC4TKB was released shortly after my latest low back injury and recovery, so SCT4KB training as insurance against further low back injury was a good enough selling point.

SCT4KB is designed to be bolted on to whatever other fitness training is being done. SCT4KB exercises fall under Stability, Strength, and Power categories. Trainees generally start with Stability exercises, then gradually add in Strength exercises, eventually phasing in more Strength as the trainee progresses out of Stability work.
SCT4KB is based on Neupert's P3 Protocol. So is his mobility program Sore Joint Solution. Because of my previous training with Sore Joint Solution, I was able to progress out of most of the Stability exercises in SCT4KB, except for the Side Lying ones. So at present I alternate my SCT4KB sessions between Side Lying and the Hollow Body Hold out of the Strength category.

In the hollow body hold progression, I'm currently working with one leg straight and the other leg bent. Last week I achieved a 60-second hold on each side with the foot of the bent leg close to the butt. Earlier this week I attempted a hollow body hold with both legs straight. I was able to do it but had to hold the legs at a higher angle. So now I'm working with one leg straight and the other leg still bent but with the toes of the bent leg near the ankle of the straight leg. Among the exercises recommended after achieving the full hollow body hold are L-Sit and Hanging Leg Raise.

There might be an assumption, though I'm not sure, in SCT4KB that by the time the trainee progresses to training L-Sit or HLR, hamstring tightness will not be an issue. If hamstring tightness is indeed an issue, I might take on an exercises that is not included in SCT4KB - the Seated Leg Raise a.k.a. Pike Pulse. I tried it as taught by Eugene Teo. What originally caught my attention was Teo's promotion of this exercise as a way to improve hamstring flexibility while also strengthening hip flexors, which are the antagonists for the hamstrings. The Gymnastics Method channel teaches a slightly different version of the Seated Leg Raise. I might incorporate some ideas from this other version. I may also look into Gabo Saturno's hamstring routine.

On my workday breaks I do the following exercises for improving flexibility:

• For hip mobility - eg. better straddle, ankle mobility and some hamstring flexibility, I'm doing door frame supported cossack squat


• For shoulder extension mobility and some posterior chain stretching, I'm doing forward bend with shoulder extension. I'm using a Stick Mobility stick, which is admittedly on the luxurious side but they feel so nice to grip and work with. My longer Stick Mobility sticks allow really wide grips, so with a very wide grip I don't really need to attach a weight to help with the shoulder extension.
• Windmill stick for T-spine mobility. Improved T-spine mobility can lead to improved overhead reaching mobility.
• Passive hang to improve shoulder flexion for handstand or holding double kettlebells overhead with elbow completely locked. I can do at least 40 seconds.
• Finger Extension with rubber bands if the elbows feel sore from hanging
• Shoulder rotations from Chen Zheng Lei warmup

I may look into some exercises from an E3 Rehab video on improving shoulder range of motion. I need to improve my shoulder flexion for double kettlebell press. I've founnd in the past that KB pullover improved shoulder flexion. This video has a a similar pullover exercise. It also shows a one-arm pullover and other exercises.s