Leg raise substitute#1644

Hey there! I love the hybrid routine :D I just wonder which progression Hampton would suggest if leg raises are for real not possible due to the high spinal load. What would be a progression for someone who needs to be careful with their discs? I am allowed to do basically all but that ones too much stress unfortunately. Would love an alternative progression lane :) I read the FAQ but I would love a proper alternative I could work up to.

Thanks and I really love the routine! Appreciate all the effort.

Hey. This is Chrys, one of the trainers at Hybrid.

If leg raises aren’t an option because they stress your spine, you can definitely take a different path that still builds a strong core. Plank progressions are one of the best swaps—you can start with basic planks, then work into side planks, extended planks, and even RKC planks once you’re ready. Hollow body work is another solid lane. Things like tuck holds, dead bugs, and hollow rocks hit the same muscles as leg raises but without the pressure on your discs. And if you want something closer to the feel of leg raises, controlled reverse crunches with a small range of motion can work, as long as they don’t flare up your back.

So yeah, you don’t need to force through leg raises. A routine built around planks and hollow body progressions will get you the same strength gains without the spinal load.

Hey Chrys, I appreciate your response a lot, thanks! :) I hope these follow up questions are not asked too much. Maybe this would even be a good addition to the website?

What would be a rep / hold goal for those exercises before moving on?

And is the order you mentioned them also the way to progress? Like if I can hold 3x60s tuck holds I should move on to dead bugs for example.

I also wondered, isn’t it important to have something dynamic as well? For example the plank lane I guess would be only holds.

I love the hybrid routine, for the first time in my life I am consistend. Thanks again to you and give Hampton a high five if he’s around :D

Ayyy. Well I’m certainly glad you’re feeling consistent with the routine—that’s the most important part! 😎 For the rep and hold goals, a good rule of thumb is being able to do 3 sets of 45–60 seconds on the static holds (plank, side plank, tuck hollow) before moving on to the next variation. For dynamic ones like dead bugs or hollow rocks, aim for 3 sets of around 12–15 clean reps with control. If you’re breezing through that without losing form, you’re probably ready for the next step.

The order I listed—planks → side/extended/RKC → tuck hollow → dead bugs → hollow rocks → full hollow—works as a progression, but you don’t have to follow it in a strict straight line if you dont want to. Sometimes you’ll find you can mix in a dynamic exercise earlier (like dead bugs) alongside your holds. Which actually answers your other question: yes, it’s a good idea to have something dynamic. Static holds build endurance and stability, while dynamic movements like dead bugs or hollow rocks train you to keep your core braced while moving—closer to how you’ll actually use it in real life and in calisthenics skills.

Oh and I’ll pass that high five along to Hampton!👍💪