Male

Suspender Rollout

Muscles involved

The suspender rollout is an amazingly versatile core exercise that can fit into several parts of your gym session depending on your primary goal. If you place it during your warm-up, it serves to activate your abdomen and prime your posture before tackling heavier lifts. Placing it in your main strength block using the TRX suspension setup gives your core an intense stability challenge against gravity. Finally, keeping it for the very end of your workout serves as an exhausting finisher that leaves your entire midsection thoroughly cooked. Regardless of where you program it, your trunk will gain serious functional stiffness and strength.

How to do it

1. Kneel in front of some suspended ropes and grip the stirrups at your belly height. 2. Let your body fall forward until it forms a 45° angle with the floor. 3. Keep your arms and body aligned during the entire movement. 4. Pull the ropes to return to the starting position and repeat.

Equipment required

Suspensión TRX

Muscles worked

Tips

- Keep your abs contracted to protect your lumbar region during the extension. - Do not let your hips sink; your body should move as a solid block. - Pull with your shoulders and not with your arms to return to the starting position.