Core · Isolation
Ab Wheel Rollout
Targets Core with an optimal working range of 8–15 reps.
Coaching Cues & Execution
Focus on these technical checkpoints on every working set of Ab Wheel Rollout:
- 1 Kneel on mat with wheel directly beneath shoulders
- 2 Tuck pelvis and roll forward under control keeping abs braced
- 3 Pull back with abs and lats to return to start
Common Mistakes to Avoid
Watch for these form breakdowns as fatigue accumulates across sets:
- ✕ Letting lower back sag into hyperextension
- ✕ Pulling back with hips first instead of core
Programs Featuring Ab Wheel Rollout (3)
5/3/1 Boring But Big (BBB)
Jim Wendler’s signature 4-day size and strength template pairing 5/3/1 main-lift percentage waves with 5×10 supplemental barbell hypertrophy volume and balanced lat/core/arm work.
5/3/1 First Set Last (FSL 5×5)
Jim Wendler’s go-to 5/3/1 supplemental strength template pairing the 4-week 5/3/1 AMRAP wave with 5×5 explosive backoff sets at your First Set percentage plus push, pull, and core assistance.
nSuns 4-Day Linear Progression (5/3/1 LP)
The 4-day version of the high-volume nSuns 5/3/1 Linear Progression, packing 17 Tier 1 + Tier 2 barbell sets per session across Bench Press, Squat, and Deadlift with extra recovery days.