// Athletic Core Architecture · Free benchmark
Core Bracing Standard Test
90-second anti-extension hollow hold — ribs down, lumbar pinned, trunk under control.
Free test · A weak trunk leaks force on every punch, sprint, and heavy lift — this test shows whether yours can hold the line. Athletic Core Architecture is the 8 benchmark-gated phases path to close that gap — full program access from Day 1 with benchmark-gated Active Phase progression.
// The standard
What you are testing.
90-second anti-extension hollow hold — ribs down, lumbar pinned, no piking or loss of trunk position.
A bracing benchmark — not a diet plan. It shows whether your trunk can resist force before you run the full eight-phase Athletic Core Architecture system. Resist force. Transfer force. Express force.
// Scaled lanes
Beginner → elite.
Beginner
45-second regression hold — knees bent hollow or dead bug series, zero lumbar arch
Intermediate
60-second hollow hold — ribs down, stable trunk position
Elite
90-second anti-extension hollow hold — full standard, film from the side
// After your test
What to do next.
If you missed the standard
That is your entry data — not a failure. Get the free brief or playbook if available, regress to the lane you can own, and join the waitlist for Athletic Core Architecture. Phase 1 is built for exactly this starting point.
If you passed
Strong result — but a single test is not a periodized system. Preview Athletic Core Architecture to see the full 8 benchmark-gated phases progression, performance standard, and full library access from Day 1.
// Warm-up
Before you test.
- 5 min easy bike or walk
- 2×10 dead bugs — slow exhale, ribs down
- 2×20 sec plank — squeeze glutes, tuck pelvis
- 1×30 sec hollow hold regression — find your starting level
// Rules
What counts.
- Ribs stay down — flaring fails the rep
- Lumbar stays pinned — any extension stops the clock
- Breathe behind the brace — do not hold breath and turn red
- Film from the side so rib and lumbar position are visible
Not medical advice. Sharp pain, swelling, or giving-way means stop and get assessed before retesting.
8 benchmark-gated phases
Eight benchmark-gated phases from Bracing Foundation through Athletic Core Mastery — plus Body-Composition Framework from Day 1.
Join the waitlist for first access when Athletic Core Architecture launches — plus the full benchmark brief when it drops.
Not sure this is your system? Take the 2-minute quiz →