Cocoons

Also called cocoon crunch, jackknife tuck and v tuck.

Works

Abs

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.

1. To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
2. After a brief pause, return to the starting position.

Cues

• Lie long, arms overhead.
• Tuck the knees and lift the hips.
• Bring the arms over the knees.
• Extend back out slow.

Common mistakes

• Using momentum.
• Dropping the legs.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

Easier

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