Dufisthenics

The main core exercise for today was ab wheel rollouts.  I used an olympic bar with 10 pound weights on each end as my “wheel”.  I like doing them with this set up because it allows me to use varied hand positions which changes the areas stressed slightly.

I do sets of 10 off my knees.  I have always had the goal of being able to do this movement from my toes but have never really gotten close to doing so.  I can get to about where the guy is on the bottom picture on my toes before my back/core give out.  My arms and legs are so long that it makes it very tough to support my body weight with my two anchor points being roughly 8 feet apart.

After the sets from my knees I tried doing slow negatives off my feet and wound up crashing to the ground once I was about a foot off the deck.

Today’s Workout

5 minutes cardio/stretching

60 push ups

Hanging knee raises x 20

Ab wheel roll out from knees (normal grip) x 10

Standing dowel side to side rotations x 20

Ab wheel roll out from knees (close grip) x 10

Standing dowel side to side rotations x 20

Ab wheel roll out from knees (normal grip) x 10

Standing dowel side to side rotations x 20

Ab wheel roll out from knees (wide grip) x 10

Standing dowel side to side rotations x 20

Ab wheel roll out from feet negatives (normal grip) x 2

Hanging knee raises x 20