Instructions

Set up on the exercise ball with your feet stuffed into the wall.

Position yourself at a difficulty where you can maintain the P Pull without losing support through your back.

Find your position, then:

1. Pull your P Pull and low abs into the ball
2. Let the Pull pick your torso up
3. Relax your shoulders
4. Pinch behind the glass
5. Push your chin back

Hold the position while continuing to focus on the Pull.

As you fatigue, everything will want to move forward.

Refind the line.

Pinch.

Chin.

Pull.

The P Pull remains the priority throughout the entire hold.

Complete:

• 4 sets • Work toward 30 seconds per set
• Rest 45–60 seconds between sets
• Goal: 2 minutes total time under tension

If 30 seconds is too difficult, shorten the hold or adjust your position on the ball to make the exercise easier.

If the exercise feels too easy, adjust your position to increase the difficulty while maintaining the same Pull.

You should feel:

• A strong burn below the belly button
• Your P Pull working continuously
• Your upper body weight being supported by the Pull
• Your shoulders staying relaxed
• Your back remaining supported

Do not increase the difficulty if you cannot maintain the P Pull.

If you lose the P Pull and begin feeling the exercise in your lower back, reset your position.

Learning Focus:

1. Maintain the P Pull under fatigue
2. Use Pinch and Chin to maintain your position as you tire
3. Build toward two minutes of total time under tension without losing the lower-ab connection