Get Gymnast Fit – Fundamentals: Hollow Body

Develop and strengthen all four core segments — not just the front — and train them to work with your spine to build real strength, stability, and control. Based on Russian gymnastics training methodology.

An athlete demonstrating the hollow body hold

In-Depth Theory

Understand how your spine and core actually work — not just what to do, but why it works.

Trainer Maxim demonstrates a gymnastics drill

Structured Follow-Along

70+ progressive drills that build strength, stamina, and control step by step.

Trainer Maxim explains the gymnastics drill

Every Drill Explained

No guessing. Every drill is broken down so you know exactly what to do and what to feel.

How this course is structured

A clear 4-week progression that takes you from foundation to full control — building your spine first, then integrating the core, developing static strength, and applying it dynamically. Every week combines theory, detailed drill breakdowns, and guided sessions so you train with purpose, not guesswork.

Curriculum

6 Chapters · 99 Lessons

1
Course Introduction
1. Welcome! Free preview
2. Course Orientation Free preview
3. Weekly Flow - How Each Week Works Free preview
4. (Included in full purchase)
  Course Main Theory
5. READ ME !!! Course Orientation Free preview
2
Week 1 - Spine, Neck & Shoulders
1. (Included in full purchase)
  Theory - Spine, Neck & Shoulders
2. (Included in full purchase)
  Guided Practice Session - Spine, Neck & Shoulders
3. (Included in full purchase)
  READ ME !!! Spine, Neck & Shoulders
4. (Included in full purchase)
  Drill 1 Demo
5. (Included in full purchase)
  Drill 2 Demo
6. (Included in full purchase)
  Drill 3 Demo
7. (Included in full purchase)
  Drill 4 Demo
8. (Included in full purchase)
  Drill 5 Demo
9. (Included in full purchase)
  Drill 6 Demo
10. (Included in full purchase)
  Drill 7 Demo
11. (Included in full purchase)
  Drill 8 Demo
12. (Included in full purchase)
  Drill 9 Demo
13. (Included in full purchase)
  Drill 10 Demo
14. (Included in full purchase)
  Drill 11 Demo
15. (Included in full purchase)
  Drill 12 Demo
16. (Included in full purchase)
  Drill 13 Demo
17. (Included in full purchase)
  Drill 14 Demo
18. (Included in full purchase)
  Drill 15 Demo
19. (Included in full purchase)
  Drill 16 Demo
20. (Included in full purchase)
  Drill 17 Demo
21. (Included in full purchase)
  Drill 18 Demo
3
Week 2 – Core Segments & Hips
1. (Included in full purchase)
  Theory - Core Segments & Hips
2. (Included in full purchase)
  Guided Practice Session - Core Segments & Hips
3. (Included in full purchase)
  READ ME !!! - Core Segments & Hips
4. (Included in full purchase)
  Drill 1 Demo
5. (Included in full purchase)
  Drill 2 Demo
6. (Included in full purchase)
  Drill 3 Demo
7. (Included in full purchase)
  Drill 4 Demo
8. (Included in full purchase)
  Drill 5 Demo
9. (Included in full purchase)
  Drill 6 Demo
10. (Included in full purchase)
  Drill 7 Demo
11. (Included in full purchase)
  Drill 8 Demo
12. (Included in full purchase)
  Drill 9 Demo
13. (Included in full purchase)
  Drill 10 Demo
14. (Included in full purchase)
  Drill 11 Demo
15. (Included in full purchase)
  Drill 12 Demo
16. (Included in full purchase)
  Drill 13 Demo
17. (Included in full purchase)
  Drill 14 Demo
18. (Included in full purchase)
  Drill 15 Demo
19. (Included in full purchase)
  Drill 16 Demo
20. (Included in full purchase)
  Drill 17 Demo
21. (Included in full purchase)
  Drill 18 Demo
4
Week 3 – Static Hollow Body
1. (Included in full purchase)
  Theory - Static Hollow Body
2. (Included in full purchase)
  Guided Practice Session - Static Hollow Body
3. (Included in full purchase)
  READ ME !!! - Static Hollow Body
4. (Included in full purchase)
  Drill 1 Demo
5. (Included in full purchase)
  Drill 2 Demo
6. (Included in full purchase)
  Drill 3 Demo
7. (Included in full purchase)
  Drill 4 Demo
8. (Included in full purchase)
  Drill 5 Demo
9. (Included in full purchase)
  Drill 6 Demo
10. (Included in full purchase)
  Drill 7 Demo
11. (Included in full purchase)
  Drill 8 Demo
12. (Included in full purchase)
  Drill 9 Demo
13. (Included in full purchase)
  Drill 10 Demo
14. (Included in full purchase)
  Drill 11 Demo
15. (Included in full purchase)
  Drill 12 Demo
16. (Included in full purchase)
  Drill 13 Demo
17. (Included in full purchase)
  Drill 14 Demo
18. (Included in full purchase)
  Drill 15 Demo
19. (Included in full purchase)
  Drill 16 Demo
20. (Included in full purchase)
  Drill 17 Demo
5
Week 4 – Dynamic Hollow Body
1. (Included in full purchase)
  Theory - Dynamic Hollow Body
2. (Included in full purchase)
  Guided Practice Session - Dynamic Hollow Body
3. (Included in full purchase)
  READ ME !!! - Dynamic Hollow Body
4. (Included in full purchase)
  Drill 1 Demo
5. (Included in full purchase)
  Drill 2 Demo
6. (Included in full purchase)
  Drill 3 Demo
7. (Included in full purchase)
  Drill 4 Demo
8. (Included in full purchase)
  Drill 5 Demo
9. (Included in full purchase)
  Drill 6 Demo
10. (Included in full purchase)
  Drill 7 Demo
11. (Included in full purchase)
  Drill 8 Demo
12. (Included in full purchase)
  Drill 9 Demo
13. (Included in full purchase)
  Drill 10 Demo
14. (Included in full purchase)
  Drill 11 Demo
15. (Included in full purchase)
  Drill 12 Demo
16. (Included in full purchase)
  Drill 13 Demo
17. (Included in full purchase)
  Drill 14 Demo
18. (Included in full purchase)
  Drill 15 Demo
19. (Included in full purchase)
  Drill 16 Demo
20. (Included in full purchase)
  Drill 17 Demo
21. (Included in full purchase)
  Drill 17 Demo
22. (Included in full purchase)
  Drill 18 Demo
23. (Included in full purchase)
  Drill 19 Demo
6
All Cues Explained
1. (Included in full purchase)
  Back Ribs to Back Hips
2. (Included in full purchase)
  Head in Neutral Position
3. (Included in full purchase)
  Head Rotates Around Its Axis
4. (Included in full purchase)
  Legs Sucked In
5. (Included in full purchase)
  Ribcage Expanded
6. (Included in full purchase)
  Spine Tall
7. (Included in full purchase)
  Stay Calm Under Tension
8. (Included in full purchase)
  Tailbone Extended
9. (Included in full purchase)
  Upper Spine Extended

Banner of the Get Gymnast Fit Training Hub

Dedicated Course Community

The course includes its own private community, and you are welcome to join. It is a space to stay connected, share progress, ask questions, and learn with others on the same journey. I will be there to guide you, answer any questions you have, check your form, and help you stay on track with your training.

Who this course is for

This course is for anyone who wants to build real core strength from the ground up — whether you’re starting from zero or rebuilding your foundation — and is tired of core training that feels random or ineffective. It’s for those who want to understand how the spine and core actually work, and are willing to focus on proper mechanics to develop true stability and control that carries over to training and everyday movement.

About Me

I’m a former Russian gymnast, your coach, and the creator of Get Gymnast Fit. With over 20 years of international coaching experience, I help adults improve flexibility, mobility, and strength through structured, gymnastics-based training. My approach focuses on understanding how the body works, rebuilding proper movement patterns, and creating a strong foundation for long-term progress and advanced skills.

$2,150 USD Worth of One-on-One Coaching Expertise

This is what it would cost to build this level of understanding through private sessions with me. Inside the course, you get the same structure, clear explanations, and technical detail — organized into a complete system you can follow at your own pace.

Student Testimonials

See how this course is helping students build core strength and control.

Positive feedback about get gymnast feet course — Rosemary Lucas-Harden
Course participant

Trainer Maxim assisting a student with a drill

Frequently Asked Questions

Do I get lifetime access?

Yes, all course participants receive lifetime access, including future updates and additional sessions. Participants also get access to an exclusive training hub where they can post questions, share progress, and stay in touch with other members.

Can I combine this course with my current training program?

Yes. You can use the weekly session as a warm up before your main workout or as a cool down. The course falls into the flexibility and mobility category, so it pairs well with strength training, cardio, and skill work.

What equipment do I need?

Most sessions require only a mat and a bit of space. Some weeks suggest a light resistance band or yoga block, but everything mostly can be done without equipment if needed.

Ready to Get Gymnast Fit?

Enroll now to build a stronger, more coordinated body and experience the benefits of improved core strength, stability, and control.

$249.00

Enroll now Free preview

Build Your Core From Zero