ELBOW TO TALL PLANK
Also known as the Plank Walk Up, this drill is a great combination of core strength and single arm pressing strength. The shifting of load from one shoulder to the other as you press up through the plank positions will help build great shoulder stability and pushing strength for beginner and intermediate athletes. You will also get some asymmetrical core stimulus therefore leading to some rotational core work.
ABS EXERCISES – BENT HOLLOW ROCK
Hollow rocks can be scaled very easily by shortening the levers. I love using bent hollow rocks not just for beginner athletes that have not progressed to full hollow rocks yet, but also for intermediate and advanced athletes in settings where they are fatigued and are losing position with a traditional extended hollow positions. Consider starting with a full hollow position (arms and legs straight) and then as you fatigue shorten the levers as shown here for added reps or time under tension.