I have been performing the bodyline drills in the above video and have been using them with personal training clients for a couple of months now. It is a tremendous way to warm up the body with isometric holds while strengthening connective tissue, improving mobility, and conditioning joints.
I've dealt with herniated discs to some degree or another since 2010, so it's imperative that I have a strong posterior chain and abdominal wall in order to be (mostly) pain free. Since I have transitioned from weight training to primarily calisthenics and gymnastic strength training, my back has felt consistently better than at any point since the injury.
The other interesting aspect of this sequence is how quickly my breath slows and I get into what can only be described as a very mild meditative state. By the time I am moving into the side plank, all of my brain's multitasking dissipates and I am completely focused on the movement. It is like a six minute mini-meditation at the beginning of every training session.
I challenge you to integrate the above sequence of drills into your routine. (Make sure you warm up shoulders and wrists first!) Your goal is to be able to spend a minute in all six positions. I was very, very terrible at this initially, but improvement comes fast.
And I'm guessing that your whole body will thank you.
Find out more about the impressive Antranik here.