Game version
Mat follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Core Holds Circuit
Front plank, side planks and a hollow hold to build the core you use in every position.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Front plank on your forearms for 30 seconds.
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 14 and up
- Time
- 12 min
- Players
- Just you
- Space
- Small room
- Bring
- Mat, timer
- Level · skill
- Advanced · Conditioning
The steps
How it works
- Front plank on your forearms for 30 seconds.
- Side plank 20 seconds each side.
- Hollow hold on your back for 20 seconds.
- Rest a minute and do 3 rounds.
Coaching point
Straight line, steady breath.
Safety: Stop when your form breaks. Stop if your back hurts.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the mat like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
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