Muscle groups

Back, Core, Shoulders


Kneel on a mat. Start with the wheel underneath your shoulders, overhand grip, wrists neutral. Extend your hips, and get into PPT (Tuck Tailbone), forming a straight line from shoulder to knees. Squeeze your glutes, brace your core, and slowing roll the wheel forward, maintaining your hollow position. Roll forward as far you can, while keeping your core engaged - do not allow your back to arch. Return to the start by using your lats, driving the wheel into the ground. Arms straight, wrist neutral, and keep full body tension. The hips should not rise before your shoulders. It’s crucial that you maintain PPT, core remains engaged, bracing against extension of the spine.