{"id":42770,"date":"2017-04-25T08:27:18","date_gmt":"2017-04-25T06:27:18","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/exercise-of-the-week-roll-out-with-step\/"},"modified":"2017-04-25T08:27:18","modified_gmt":"2017-04-25T06:27:18","slug":"exercise-of-the-week-roll-out-with-step","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/exercise-of-the-week-roll-out-with-step\/","title":{"rendered":"Exercise of the week: Roll out with step"},"content":{"rendered":"<h2><strong>How does fitness evolve?<\/strong><\/h2>\n<h3>Learn how to perform a Roll out with Step the EVO way. #EVOway \u00a0#EVOfitness<\/h3>\n<p>&nbsp;<\/p>\n<h2><strong>WHAT<\/strong><\/h2>\n<p>The roll out with step (trapeze bar) is a great functional mobility exercise within a warm up\/cool down. Can also be performed in between loaded exercises, as part of active recovery.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>HOW<\/strong><\/h2>\n<p>From standing, take a long step forward and lunge deep, moving the arms straight overhead, torso upright. Return and switch legs. Perform 5 reps each side. For added flexibility and endurance, hold for 5 secs.<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>WHY<\/strong><\/h2>\n<p>Increasing mobility before and during exercise will maintain functional range of motion and efficiency during exercise. Post exercise mobility will help to restore range of motion, as part of a structured cool down.<\/p>\n<p><iframe loading=\"lazy\" title=\"Roll out with step\" src=\"https:\/\/player.vimeo.com\/video\/194032368?h=2e8f1e3c26&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe><\/p>\n<p>Don\u2019t forget to share your workout performance with us via Facebook and Instagram!<\/p>\n<p>&nbsp;<\/p>\n<p>Do you already know our blogpost about <a href=\"https:\/\/evofitness.at\/en\/functional-training-moving-like-child\/\">functional training and moving like a child<\/a>?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How does fitness evolve? Learn how to perform a Roll out with Step the EVO way. #EVOway \u00a0#EVOfitness &nbsp; WHAT&#8230;<\/p>\n","protected":false},"author":6,"featured_media":42768,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Exercise of the week: Roll out with step | EVO Fitness","_seopress_titles_desc":"Learn how to perform a Roll out with Step the EVO way. The roll out with step is a great functional mobility exercise within a warm up\/cool down.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-42770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42770","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=42770"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/42770\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/42768"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=42770"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=42770"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=42770"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}