 So this little thing here is probably commonplace in a lot of gyms across the country. It's a really low cost tool to be able to add some extra flavour to your core training. So we're going to do an ab wheel rollout. What Jaco's going to do is start off in a kneeling position. Now the focus before you go anywhere is to get strong in this midsection. As you start to move the roller forwards it's going to put more tension and pressure on this low back and we want to keep it in a nice strong position so you can see there Jaco's making good spinal stability, holding strong through the midsection and we're not seeing any collapse which might happen if he lands arches through. So you've got to keep really strong. Imagine locking the ribs down on top of the hips like you're going to take a punch in the midsection and a cracker wall up between the butt cheeks. If you do those things the spine and the hips are going to stay in a good position and you're going to go out as far as you can. There's a couple of variations here. You can see Jaco's repping those but you're also going to get into go out and hold one for five seconds so we can put a little bit more time under tension so we can hang out there and then it can pull himself back in. The last little cue on this one is just to make sure that when you drop back in you're pulling back from the shoulders and you're not shooting your bum backwards to try and get the lift from pulling for the hamstrings. So keep that nice straight body position and pull from the upper body. If you're looking to go to level two we can then make this a bit more difficult by going into a push-up position. The range of movement is going to change significantly because of the bimer can't see the movement how low we are to the floor but we start off same shape but Jaco's just going to move it out maybe a foot or so and then bring it back in. You'll find exactly whether your limit is because as soon as you go to that point which is a bit too far this is going to want to bend and we don't want to be able to do that because it's going to put excessive pressure on the low back. So the number one thing on here is keep tight in that midsection. Don't let that back arch and progressively move out through a range of movement that you can control. It's a nice little ab exercise just to start to get real spinal stability. Strobe abstract is not just about crunches. This is about keeping the whole chain nice and tight so we can transfer forces for other calisthenics movements.