Dufisthenics

Today my core routine included ab roll outs where I use a smaller barbell with 5 pound weights on either end as my “wheels”.  I like using the barbell instead of an ab wheel because it allows me to change hand position to emphasize different core components.

When I was done doing my 3 sets from my knees I tried to do a negative from my feet.  Usually when I attempt these I feel like I get extreme tension across my lower back which causes my platform to break down.  My FB buddy and all around fitness nut Eddie Yanick suggested I try to focus on keeping a hollow body position as I go down to keep my lower back more supported.  My back curves in when you look at it from a side profile so acheiving solid hollow body has never been anything I was good at, not that I worked at it very hard.

Well I tried to focus on pushing my lower back outward to retain rigidity as I rolled out from my feet.  To give myself another slight advantage I used a wide grip on the barbell which shortened my body a little bit to reduce torque on my core.  The end result was probably my deepest and most controlled descent rolling from my feet that I ever achieved.  I really need to do some reps on video.  Sometimes what it feels like and what it looks like are two dramatically different things.

Today’s Workout 

5 minutes cardio/stretching

60 push ups

Ab wheel roll out from knees x 10 normal grip

Standing dowel lateral rotation x 20

Ab wheel roll out from knees x 10 close grip

Standing dowel lateral rotation x 20

Ab wheel roll out from knees x 10 wide grip

Standing dowel lateral rotation x 20

Ab wheel roll out negative from feet x 1

Hanging knee raise x 20

Side one arm plank x 60 sec (each side)

Dip bar knee raises x 20

Standing oblique side raise 45lbs x 10 (each side)

Hanging knee raise x 20