• Barbell Roll Outs

  Advanced

  

  

  1

  Hold the Barbell with both hands and kneel on the floor with your feet up

  2

  Slowly roll the Barbell straight forward, stretching your body into a straight position.

  3

  After a pause at the stretched position, start pulling yourself back to the starting position. This should be a slow and controlled movement.

• Barbell Situp

  Intermediate

  

  

  1

  Hold the bar with a slightly wider than shoulder width grip. Push the bar up toward the ceiling and maintain that elbow extension.

  2

  Flex your abs and sit-up. Aim to get your torso vertical while maintaining the barbell overhead.

• Landmine Sit Up

  Intermediate

  

  

  1

  Lay flat on the ground and hold the end of the bar with your arms extended.

  2

  Raise your back off the ground until you are sitting at a 90 degree angle.

  3

  Then lower slowly back to the floor.