MMA Fight Prep 5


These will leave you a bit sore, but they are definitely one of my favorite drills. I always suggest starting with a kneeling variation then you can progress onto some standing variations. Similar to how I mentioned in the other drills, we want to keep the distance from our ribcage to our pelvis short.

Here are some cues on the ab rollout:

  • Start in a kneeling position.
  • Your arms will be locked out when gripping the wheel. Your shoulders should be packed and your lats should be tight. Tense your glutes hard for the duration on the drill.
  • Perform a slight posterior pelvic tilt and lock your abs down. Your spine will be slightly flexed past neutral and you should be sure to maintain that position throughout the exercise.
  • Slowly roll the wheel away from you and let your hips and the ab wheel move at the same rate of speed towards the floor.
  • Go as far as possible while maintaining a good spine position. If you cannot maintain the start position, decrease how far you roll out.

Perform 3-5 sets of 3-5 reps.

There are many regressions and progressions to the core training exercises mentioned above. Be smart and pick exercises that are safe and challenging. If you are unfamiliar with these drills and need help, please find an experienced strength coach to help you out.