Eccentryx / Exercise Atlas / core
Ab wheel rollout
Kneel, wheel under shoulders, hips extended in line with torso throughout.
Muscles
- Primary
- abs
- Supporting
- lats, shoulders
Mechanics
- Pattern
- anti-rotation
- Equipment
- bodyweight
- Geometry
- 180° Core Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Abs brace against lumbar extension as the wheel rolls forward.
- Progression
- Increase rollout distance by a few centimeters per week.
- Regression
- Use a wall to limit rollout distance until core is ready.
Watch for
- Hips piking up
- Lower back collapsing into extension
- Reaching too far early
Substitutions
- Plank (RKC, 60 s)
- Dead bug
- Hollow body hold