Ab Wheel or Barbell Rollout

Default prescription & biomechanics

Primary muscles

Core, Abs

Secondary muscles

Lats, Anterior Deltoid

Equipment

Bodyweight

Movement pattern

Core (Static force)

Difficulty

Intermediate

Working rep range

8-12 reps per set

Between-set interval

75 seconds rest

Intensity & MET

Moderate (5.2 MET)

Step-by-step coaching cues

1. Start on your knees with glutes squeezed and pelvis tucked into slight posterior tilt.
2. Roll forward only as far as you can maintain a braced, non-sagging lower back.
3. Pull back by driving the wheel into the floor with your lats and abs.

Joint & safety considerations

Filtered for Lower Back, Shoulder Impingement sensitivity. When you flag lower back or shoulder impingement sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Kneeling Rope Cable Crunch	Cable swap	Cable
Bench or Floor Reverse Crunch	Same movement pattern	Bodyweight
Controlled Contralateral Dead Bug	Same movement pattern	Bodyweight
Gymnastic Hollow Body Hold	Same movement pattern	Bodyweight
Hardstyle RKC Plank	Same movement pattern	Bodyweight
Roman Chair / Captain's Chair Leg Raise	Same movement pattern	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.