Hover is a two-move core set built around the position helicopters and hummingbirds have mastered and humans mostly have not: holding steady just above the ground. Leg raises provide the movement, and the hover hold - legs and shoulders lifted, everything suspended a hand's width off the floor - provides the suffering. That is the entire workout, and it is enough.

The level system scales every variable at once, which is unusual and worth reading closely. Level I is 5 leg raises and a 10-count hover for 3 sets with 90 seconds rest; Level III is 15 raises and a 30-count hover for 5 sets with only 60 seconds rest. More work, more sets, and less recovery - the rest shrinking as the levels climb is not a typo, it is the progression. The pairing inside each set is pre-fatigue in its cleanest form: the raises load the lower abdominals dynamically, and then the hover asks the same fibers to lock everything in place while gravity argues. Isometric holds build the ability to keep tension without movement, which is exactly what your trunk is for the other 23 hours of the day.

In the leg raises, keep your lower back in quiet contact with the floor and lower the legs only as far as that contact survives. For the hover, lift your legs and shoulder blades a small distance off the ground - lower is harder, so resist the urge to drift upward as fatigue sets in. Reach your arms long by your sides, keep breathing steadily through the hold, and stop counting the moment your lower back peels up; the position only trains what it is supposed to while the back stays down.

The hardest place to hold anything is just above the ground - which is exactly where this workout lives.

Make it Harder: Point your toes and lower your legs a few centimeters closer to the floor for every hold.

Make it Easier: Bend your knees during the hover and keep the hold count as written.