Glossary - A

Ab Rollout (Ab Wheel Rollout)

Muscle Groups: Abdominals, Lower Back

Description: Kneel down and grasp the ab wheel with both hands. Slowly roll the wheel forward while engaging your core muscles and keeping your hips stable. Roll forward as far as your core strength allows without letting your back sag. Pull the wheel back to the starting position, maintaining tension in your abs throughout the movement.

Pro Tip: Keep your core engaged throughout the entire movement to protect your lower back and maximize core activation.

Arnold Press

Muscle Groups: Shoulders, Triceps

Description: Sit on a bench with back support and hold two dumbbells at shoulder height with palms facing your body. Press the dumbbells upward while rotating your wrists outward, so that your palms face forward at the top of the movement. Lower the dumbbells slowly while rotating your wrists back to the starting position.

Pro Tip: Control the movement at every stage and avoid using momentum to ensure precise execution and optimal shoulder engagement.

Assisted Pull-Up

Muscle Groups: Latissimus, Upper Back, Biceps

Description: Use a machine or resistance band to assist with the upward movement. Hold onto the bar with a wide grip and pull yourself up until your chin is above the bar. Lower yourself slowly back down.

Pro Tip: Focus on squeezing your shoulder blades together at the top to better activate the back muscles.

Atlas Stone Lift

Muscle Groups: Core, Legs, Back

Description: Place a heavy, spherical stone between your legs. Wrap your arms around the stone and lift it onto your lap. Position the stone on your thighs, then lift it onto a platform or your shoulders.

Pro Tip: Keep your back straight and drive with your legs and hips to avoid injury.