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    Tutorial: Roll Out With Step

    28th May 2018
    Tutorial: Roll Out With Step

    WHAT

    The roll out with step is super functional warm-up exercise that promotes coordination and mobility.

    • The warm-up is a very important phase of an exercise program. It increases body temperature, prepare muscles, ligaments and tendons to exercise.
    • A good warm-up is crucial when on a cold environment, preventing injuries.

    HOW

    • With the bar hanged by the strips, hold it on the ends with your arms extended. The bar must be aligned with your chest.
    • Try to maintain your trunk in a planking position while you lean forward and step forward.
    • Keep your arms extended, holding the bar and try to go further, extending your shoulders, trunk and legs.
    • Step back to the early position.

    WHY

    • Roll out with step increases functional mobility in a full body activation mode.
    • Promotes core activation.
    • Promotes coordination.
    • Promotes also joint mobility.

    Did you like the roll out with step tutorial? Here are more exercises:

    • Hip extension
    • Hanging twist
    • Bunny hops
    • Burpee pull-up
    • Explosive push-up
    • Glute bridge
    • Kinesis lunge to chest press
    • Kinesis reverse lunge to row
    • Overhead squat
    • Row with functional bar
    • Push up on functional bar
    • Mountain Climbers
    • Deep squat
    • TRX knee pull
    • Hip mobility
    • Jab cross
    • Med ball chop
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