In Season: 1 rep of a maximum hold of 2 minutes
Off Season: 1 rep of a maximum hold of 2 minutes
Progression: Once you achieve the above single repetition EASILY & with perfect form holding for 2 minutes straight, you can move to the next progression! Click the "Goal Achieved" button in the upper right!
You should NEVER strengthen into pain, unless directed by a medical professional overseeing your personal case.