Rollout

• On knees with forearms resting on a stability ball in front.
• Use the arms to roll the ball out away from the torso, bringing the hips to an extended position.
• Roll the ball back in to hip flexed position.
• When you roll out, keep the abdominals and back engaged.Do not hyperextend the back.Tighten the core to roll back.
• Use padding under the knees.

1. Roll out from knees down position:
1. Roll out with stability ball
2. Roll out with a towel. (may be easier for beginners) (elbows and hands)
3. Roll out with an abdominal rolling wheel
4. Roll out with an abdominal rolling wheel, add a weighted vest or backpack
5. Roll out with an abdominal rolling wheel from a standing position (longer levers- harder)
2. Variations for Towel roll out:
1. Roll out with a towel from a push up or frontal plank postion
2. Forearm plank position- scoot elbows out and in
3. Roll out with band on roll out wheel- tension on flexion