Restore: the Core program


Level 3

Ab-Wheel Roll Outs

Everything that was said about the Swiss Ball Bridging and Curls regarding the core being the foundation to facilitate a hinge, applies here with the Ab-Wheel Roll Outs.

The difference with this movement is that the hinge occurs at the shoulders. As such, this exercise can place significantly more stress on the shoulder AND the core as it is progressed. Use caution my friend. This is a difficult exercise to do well and to progress.

Which brings up a point I’d like to mention: This exercise is one of those that is so often done poorly, it can be confusing, especially if you’ve seen it before or done it before yourself!

Listen in carefully to the instructional video. The “devil” is in the details. Optimal alignment and good engagement of the core are absolutely necessary for the safety of your low back!

In a way, this exercise brings it all together: the larger muscles of the back and shoulder working synergistically with the rest of the trunk to progressively load the entire anterior core. Boom.

Be patient. Persistent. Err on the side of caution. Train smart!

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