Cocoons

What it is

This dynamic compound movement engages your entire core by simultaneously bringing your knees to your chest and lifting your upper body. It effectively targets your abdominal muscles. You will feel a strong contraction as you curl your body into a compact shape, then control the return to the starting position.

Technique tips

• Initiate the movement by actively pressing your lower back into the floor.
• Coordinate the upper and lower body crunch for a complete core contraction.
• Exhale completely as you curl into the compacted position.
• Control the eccentric phase, slowly extending back to the starting position.
• Avoid jerking motions; maintain continuous tension on your abdominals.
• Keep your head in a neutral position throughout the exercise.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.