Core
Leg raises
From the tuck hollow hold to toes to bar with ankle weights.
- Steps
- 8
- Levels
- N0–N6
- The goal
- Windshield wiper
- Crosses with
- Pull-ups · L-sit, V-sit and manna · Dragon flag
Before you start
The hollow hold is the base of the path.
The main path
ELE-1Level 0
Tuck hollow
Lower back pressed to the floor, knees to chest, shoulders off the floor.
- Achievement
- 10 s
- Mastery
- 3 × 30 s
More about this step
If it won't come today
- With the feet on the floor.
One of the two
ELE-2aLevel 1
Tuck raise
Lying down, the knees come to the chest and the hips lift off the floor.
- To start
- Tuck hollow: 15 s
- Achievement
- 10 reps
- Mastery
- 3 × 10 reps
More about this step
If it won't come today
- Partial range.
ELE-2bLevel 1
Hollow
Arms overhead, legs straight a hand-span off the floor or lower, lower back pressed down.
- To start
- Tuck hollow: 15 s
- Achievement
- 3 s
- Mastery
- 3 × 30 s
More about this step
If it won't come today
- Legs higher, or arms by your sides.
ELE-3Level 2
Straight-leg raise
Lying down, straight legs rise to vertical with the lower back down.
- To start
- Hollow: 15 s or Tuck raise: 3 × 10 reps
- Achievement
- 10 reps
- Mastery
- 3 × 10 reps
ELE-4Level 3
Bent-knee toes to bar
Hanging, the feet reach the bar with the knees bent.
- To start
- Straight-leg raise: 3 × 5 reps
- Achievement
- 1 rep
- Mastery
- 3 × 8 reps
More about this step
Good to have first
- Pull-ups · Dead hang: 30 s — Hanging.
If it won't come today
- Hanging knees to chest.
ELE-5Level 4
Toes to bar
Straight legs, no swing, with a 1 s pause at the top and bottom.
- To start
- Bent-knee toes to bar: 3 × 5 reps
- Achievement
- 1 rep
- Mastery
- 3 × 8 reps
ELE-6Level 5The goal
Windshield wiper
Hanging, legs straight up, side to side. One rep is there and back.
- To start
- Toes to bar: 3 × 5 reps
- Achievement
- 1 rep
- Mastery
- 3 × 8 reps
More about this step
If it won't come today
- With the knees bent.
Weighted
ELE-L1Level 6
Toes to bar +5%
Toes to bar with ankle weights adding up to +5% of your bodyweight.
- To start
- Toes to bar: 3 × 8 reps and Windshield wiper: 1 rep
- Achievement
- 1 rep with +5% BW
- Mastery
- 3 × 5 reps with +5% BW
Training it
Reference, not a prescription.
How it's trained
With a pause, no swinging
The toes to bar is done with a 1 s pause at the top and bottom, without swinging. The path goes from the floor to the bar: lying raises, straight-legged, hanging bent-knee and, finally, straight-legged and with ankle weights.
Prepare the body
The hollow and a 30 s hang
The hollow is held for 10 to 60 s with the lower back pressed into the floor. Hanging from the bar takes grip: a 30 s dead hang is the first step toward the pull-up.
When to stop
The lower back lifts off the floor
In the hollow and floor raises, the lower back pressed into the floor is the standard. If it lifts or hurts, an easier hollow, with legs higher or tucked, loads it less.
Pain that gets worse
Discomfort up to 2 or 3 out of 10 can be tolerated if it does not get worse during the session, afterwards or the next day. If it goes past that or gets worse, stop for the day.
How to read it
Every step has three marks. “To start” is what you want to have before training it, measured on the previous step or on another progression. The achievement is the first clean one, and mastery is repeating it within a single workout: “3 × 8 reps” means three sets of eight in one session.
Levels run from N0 to N16: N1 to N4 beginner, N5 to N8 intermediate, N9 to N12 advanced and N13 to N16 elite; N0 covers the steps before that.
Added weight and assistance are written as a percentage of bodyweight (BW): +18% BW is 12.5 kg if you weigh 72 kg. “Per side” means the numbers apply to each side.
When two steps sit together —“one of the two”— either one counts: whichever you do opens what comes next.
How a Core step is counted: Full range, no momentum. On planks, body straight and pelvis tucked under; on hanging raises, no swing. Added weight is everything you add, as % of your bodyweight: ankle weights count as a pair.
Myosin keeps track
Here's the sequence. In the app, each step ticks itself when you finish the workout that meets it: the achievement the first time, mastery when you repeat it. And when you master a step from your routine and the next one is a different exercise, it offers to swap it in.
