Ab wheel roll outs.. Mother of god!

[MrWest]

I wasn't able to make it to the gym today for my push day so I improvised trying to equal the same intensity/workload I get with squats ect.

Legs(bodyweight):
Warm up walking up/down stairs-5min
10 raised lunges each leg
SUPERSET
Stair sprints-5 sets
Bulgarian Split Squats- 4 sets
Lungesx50 steps
Box jumps, 3 different heights, 15 jumps each

Chest-
Incline Pushups on push up bars, 3x5
Weighted Tricep Dips 3x10
Burnout dip set

Abs: I NEVER work my core directly(I want a small waist). But I was at home and wanted to mix it up a bit with what I had..
I saw my ab wheel from my mma days and decided to do a couple sets of 3 SLOW.

(I've done this before but with higher reps and last time it made me so sore to where I couldn't even do things like chins due to the pain from the stretch on the muscle.. but I like to shock it every now and then.)

Mother ****ing christ I think I strained my abs again! As I'm typing this I can literally FEEL the tears tingling I made in the muscle and it's VERY tight compared to the norm.
(This exercise never really got me abs that *popped* though.)

Basically what I'm saying is, if your looking for variety in your core work to tighten up/strengthen dramatically, and want a forgotten tough exercise.. Go pick up an ab wheel.. the thing does it's job.

 

[Rodja]

The ab wheel is an old standby that got some good press a few years back. Sadly, it got too commercialized and became ignored again. That being said, it is one of the few applicable core exercises that anyone can do.

 

[Animalized]

Saw a guy at the gym doing these once. He uses a barbell with a plate on each end and just rolls straight out while holding on to that while on his knees. I tried it once and thought I damn near killed myself.......lol

Now I know why he does these, cause it REALLY works the abs good