THE EDGE TRAINING


The ab wheel offers a progressive system for overall core strength improvement.


BARE BONES


STABILISE TO SMASH


Y 34


our dad had an old-school ab wheel in the garage— right next to his Bullworker, his wooden-framed tennis


racquet, and the stash of Playboys he kept in his fake toolbox. Nobody ever used it, though, because the ab wheel isn’t a fitness gimmick. If you want results, it makes you work for them. “If you don’t have stability in your


abs, you’re going to get crushed when you try to squat heavy,” says Jay DeMayo, head strength and conditioning coach for the nationally ranked basketball programme at the University of Richmond in Virginia. “Ab wheel exercises are tough, but they’re


MUSCLE&FITNESS


FOUR-STEP PROGRESSION


How to work your way to technically correct ab wheel rollouts.


TRY THIS FOUR-STEP AB WHEEL PROGRESSION AND BUILD YOURSELF AN IRONCLAD CORE


the best way to develop the kind of stability you need to get stronger.” You’ll probably have to work your


way up to performing ab wheel rollouts the right way—meaning you start in a standing position. But once you're capable of using your abs to manoeuvre your body parallel to the floor and then back to a standing position, you’ll find yourself getting stronger in all your main lifts, especially your squats. “The idea to keep in mind when you’re


progressing with these,” says DeMayo, “is to start with your upper body higher up, then work your way down to the actual ab wheel, which is very low to the ground.”


1. SWISS BALL Kneeling with your hands on a Swiss ball, brace your abs, push your hips out, and roll forwards on the ball until you reach full extension.


BY ROB FITZGERALD


2. TRX SUSPENSION STRAPS While standing with handles at waist height, extend your body fully. Use your abs to return to the starting position.


3. BARBELL WITH 45-POUND PLATES From your knees, brace your midsection and roll forwards until your arms are fully extended, then return to the start.


4. AB WHEEL Start by performing rollouts from your knees. When you can do 12–15 reps this way, try a full ab wheel rollout from a standing position.


THE WORKOUT EXERCISE SETS REPS


AB WHEEL ROLLOUTS


PLANK SIDE PLANK


3 3


2* 10


45 SEC 45 SEC


* 2 sets on each side. Alternate sides.


REST


60 SEC 60 SEC 60 SEC


MARC ROYCE


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