Suspender Rollout (VERSION 2)

The Suspender Rollout (Version 2) is a challenging exercise that targets your core muscles, particularly your abs and lower back. This exercise is an advanced variation of the traditional rollouts and is widely regarded as an effective way to strengthen your core and improve stability. To perform the Suspender Rollout (Version 2), you'll need a set of suspension straps or TRX bands. Start by securing the straps overhead and facing away from the anchor point. Grab onto the handles and step back, so that your body is at an angle with your arms extended straight out in front of you. From this position, engage your core muscles to maintain a straight line from your head to your heels. Then, slowly lower your body as you roll forward, extending your arms forward and maintaining control throughout the movement. Only go as far as you can comfortably maintain a good form, without letting your lower back sag or your hips hike up. Once you've reached your end range of motion, use your core muscles to pull yourself back to the starting position, bringing your arms back to a vertical position and maintaining a strong, stable position throughout. Aim for a slow and controlled movement, focusing on stability and proper form rather than speed or quantity. Incorporating the Suspender Rollout (Version 2) into your routine can help strengthen your core, improve your balance, and enhance overall stability. Remember to start slowly and gradually increase the intensity as you become more comfortable and confident with the exercise.

Instructions

• Start in a kneeling position on a soft surface such as a yoga mat or cushion.
• Place your hands on a pair of suspension trainer handles, palms facing down.
• Engage your core muscles to maintain a straight line from your knees to your shoulders.
• Keeping your arms straight, slowly extend your body forward by rolling the suspension trainer handles away from you.
• Continue rolling out until your arms are fully extended in front of you and you feel a stretch in your abs and shoulders.
• Pause briefly in this stretched position, then engage your core and pull the suspension trainer handles back towards you to return to the starting position.
• Repeat for the desired number of repetitions, focusing on maintaining proper form and control throughout the movement.
• To make the exercise more challenging, you can adjust the length of the suspension trainer straps to increase the angle of your body when fully extended.

Tips & Tricks

• Engage your core muscles throughout the entire exercise to maintain stability and control.
• Start with a shorter range of motion and gradually increase it as you build strength and control.
• Breathe deeply and exhale as you extend your arms and roll the suspender wheel away from your body.
• Keep your shoulder blades down and back to prevent the upper body from rounding forward.
• Focus on maintaining a neutral spine position throughout the movement.
• Avoid using momentum to roll out - it's better to perform slow and controlled repetitions.
• Adjust the length of the suspender straps to find the right level of challenge for your fitness level.
• If you feel any discomfort or strain on your lower back, modify the exercise by decreasing the range of motion.
• Ensure proper grip and tension in the suspender straps to maintain stability during the exercise.
• If you find it too difficult, you can start by performing the exercise on your knees instead of your feet.