Cocoons
How to do the Cocoons
- 1
Begin by lying on your back on the ground. Your legs should be straight and your arms extended behind your head. This will be your starting position.
- 2
To perform the movement, tuck the knees toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine, bringing your arms back over your head to perform a simultaneous crunch motion.
- 3
After a brief pause, return to the starting position.
How to program the Cocoons
Sets and reps
As a compound movement, the Cocoons responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Cocoons is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Cocoons into a plan
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Frequently asked questions
What muscles does the Cocoons work?
The Cocoons primarily targets the Abdominals.
What equipment do I need for the Cocoons?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Cocoons should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
