148K views · 2.5K reactions | Elite movement isn’t just about speed. It’s about controlled deceleration, efficient repositioning, and rapid re-acceleration. #rcperformancetraining | RC Performance Training | Facebook

Pikeups. This is a great dynamic abs exercise. This movement trains speed, compression, acceleration/deceleration, and both the hollow and Pike body positions. it’s a great exercise in general, but I think it’s especially useful as conditioning if you are practicing acrobatics. I try to open and close as fast as I can, and at the bottom extended position my goal is to keep a flat back and finish with the feet just barely hovering off of the floor. it’s harder than it looks! Give it a try #abs #g