{"id":43137,"date":"2018-05-28T03:00:10","date_gmt":"2018-05-28T01:00:10","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/tutorial-roll-out-with-step\/"},"modified":"2018-05-28T03:00:10","modified_gmt":"2018-05-28T01:00:10","slug":"tutorial-roll-out-with-step","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/learn\/tutorial-roll-out-with-step\/","title":{"rendered":"Tutorial: Roll Out With Step"},"content":{"rendered":"<h2>WHAT<\/h2>\n<p><strong><span style=\"text-decoration: underline;\"><a href=\"https:\/\/vimeo.com\/194032368\/2e8f1e3c26\">The roll out with step<\/a><\/span> is super functional warm-up exercise that promotes coordination and mobility.<\/strong><\/p>\n<ul>\n<li>The warm-up is a very important phase of an exercise program. It increases body temperature, prepare muscles, ligaments and tendons to exercise.<\/li>\n<li>A good warm-up is crucial when on a cold environment, preventing injuries.<\/li>\n<\/ul>\n<h2>HOW<\/h2>\n<ul>\n<li>With the bar hanged by the strips, hold it on the ends with your arms extended. The bar must be aligned with your chest.<\/li>\n<li>Try to maintain your trunk in a planking position while you lean forward and step forward.<\/li>\n<li>Keep your arms extended, holding the bar and try to go further, extending your shoulders, trunk and legs.<\/li>\n<li>Step back to the early position.<\/li>\n<\/ul>\n<h2>WHY<\/h2>\n<ul>\n<li>Roll out with step increases functional mobility in a full body activation mode.<\/li>\n<li>Promotes core activation.<\/li>\n<li>Promotes coordination.<\/li>\n<li>Promotes also joint mobility.<\/li>\n<\/ul>\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<h4>Did you like the roll out with step tutorial? Here are more exercises:<\/h4>\n<ul>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-hip-extension\/\">Hip extension<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-hanging-twist\/\">Hanging twist<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-bunny-hops\/\">Bunny hops<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/burpee-pull-up-tutorial\/\">Burpee pull-up<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-explosive-push-up\/\">Explosive push-up<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-glute-bridge\/\">Glute bridge<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-lunge-to-chest-press\/\">Kinesis lunge to chest press<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-kinesis-reverse-lunge-to-row\/\">Kinesis reverse lunge to row<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-overhead-squat\/\">Overhead squat<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-row\/\">Row with functional bar<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-push-up\/\">Push up on functional bar<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-mountain-climbers\/\">Mountain Climbers<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-deep-squat\/\">Deep squat<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-trx-knee-pull\/\">TRX knee pull<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-hip-mobility\/\">Hip mobility<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-jab-cross\/\">Jab cross<\/a><\/span><\/li>\n<li><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/tutorial-med-ball-chop\/\">Med ball chop<\/a><\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>WHAT The roll out with step is super functional warm-up exercise that promotes coordination and mobility. The warm-up is a&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43138,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: How To Perform The Roll Out With Step | EVO Fitness","_seopress_titles_desc":"The roll out with step is a great exercise to warm up. It prepares your body structure to perform intense to moderate exercise and prevents injuries.","_seopress_robots_index":"","footnotes":""},"categories":[18],"tags":[166,368,432,434,435],"class_list":["post-43137","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","tag-warm-up","tag-functional-warm-up","tag-full-body-warm-up","tag-roll-out","tag-step-roll-out"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43137","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\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43137"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43137\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43138"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43137"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43137"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43137"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}